Banded one-leg glute bridge

Proper Position
Place a resistance band around your thighs, just above your knees.
Lie on your back on a mat, arms at your sides for stability.
Bend one leg so that your foot is flat on the floor, and extend the other leg straight up or slightly inclined.
Engage your core and keep your back straight.

Movement

1. Push through the heel of the grounded leg to lift your hips until your body forms a straight line from shoulders to hips to knee.
2. Hold the top position for 1 to 2 seconds, squeezing your glutes.
3. Slowly lower your hips without touching the ground completely.
4. Repeat for the desired number of repetitions, then switch legs.

Breathing
Inhale as you lower your hips.
Exhale as you lift them.

Tips

• Focus on glute contraction to drive the movement.
• Keep the knee of the supporting leg aligned with your foot to avoid joint strain.
• Use the resistance band to add intensity and further engage the glutes.