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Upper Legs · Band
Resistance Band One Leg Glute Bridge
Resistance Band One Leg Glute Bridge is a beginner compound strength exercise that works the glutes (upper legs), with the hip flexors, hamstrings and core assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hip Flexors · Iliopsoas
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis
How to do Resistance Band One Leg Glute Bridge
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a loop resistance band around your right thigh, just above your knee, and loop it under your right forefoot.
- Press through your right heel to lift your hips towards the ceiling, forming a straight line from your shoulders to your knees, while keeping your left leg bent off the floor.
- Hold the bridge position for a second, then slowly lower your hips back to the starting position with control.
- Repeat for the desired number of repetitions, then switch to the left leg.
Form tips
- Focus on engaging your glutes and hamstrings throughout the movement.
- Exhale as you lift your hips and inhale as you lower them back down.
- Use a resistance band that provides enough tension to challenge your muscles without compromising form.
Resistance Band One Leg Glute Bridge alternatives
More glutes exercises
Resistance Band One Leg Glute Bridge FAQ
What muscles does Resistance Band One Leg Glute Bridge work?
Resistance Band One Leg Glute Bridge mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hip flexors, hamstrings and core work as secondary muscles.
What equipment do you need for Resistance Band One Leg Glute Bridge?
You need a band.
How many sets and reps of Resistance Band One Leg Glute Bridge should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band One Leg Glute Bridge good for beginners?
Yes. Resistance Band One Leg Glute Bridge is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Resistance Band One Leg Glute Bridge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Resistance Band One Leg Glute Bridge?
Other exercises for the glutes include Kettlebell Single Leg Glute Bridge, Glute Bridge Bodyweight, Kettlebell Glute Bridge and Dumbbell Glute Bridge.
For developers
Use Resistance Band One Leg Glute Bridge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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