Resistance Band Single Leg Bridge

Muscles worked

Setup

1. Place a mini-band just above your knees and lie flat on your back.
2. Bend your knees and place your feet flat on the floor, hip-width apart, close to your glutes.
3. Lift one foot off the floor, extending the leg straight out at a 45-degree angle or tucking the knee toward your chest.
4. Press your lower back into the floor to engage your core and eliminate any arch.

How to do it

1. Drive through the heel of the planted foot to lift your hips toward the ceiling until your body forms a straight line from shoulder to knee.
2. Exhale forcefully at the top of the movement while squeezing the glute of the working leg.
3. Inhale as you lower your hips back toward the floor with a controlled 2-second eccentric phase.
4. Lightly tap the floor with your glutes and immediately begin the next repetition without resting.

Form checklist

• Keep your hips level throughout the movement; do not let the non-working hip dip.
• Maintain outward pressure against the band to keep the knees aligned with the hips.
• Ensure the drive comes from the heel, not the toes, to prioritize the hamstrings and glutes.
• Avoid over-arching the lower back at the top; focus on a posterior pelvic tilt.

Pro tips

• To maximize glute recruitment, think about 'tucking your tailbone' toward your chin at the peak of the bridge.
• Keep your arms pressed into the floor by your sides to help stabilize your torso against the rotational pull of the single-leg stance.

Make it harder

• Elevate the working foot on a bench or foam roller to increase the range of motion and stability demand.
• Add a 3-second isometric hold at the top of every rep to increase time under tension for the gluteus medius.

Frequently asked

What muscles does the resistance band single leg bridge work?

The resistance band single leg bridge primarily targets the glutes and hamstrings, and also works the obliques as secondary muscles.

What equipment do you need for the resistance band single leg bridge?

The resistance band single leg bridge uses resistance band.

Is the resistance band single leg bridge good for beginners?

The resistance band single leg bridge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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