How to do a Banded Glute Bridge with Alternating Leg Raise
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Banded Glute Bridge with Alternating Leg Raise
Instructions for Proper Form
This exercise is a variation on the Glute Bridge that incorporates a loop band and alternating leg raises. Like other Glute Bridge variations, this compound exercise primarily targets the glutes and hamstrings. The loop band adds resistance, increasing muscle activation. Alternating leg raises provide instability, engaging your core and identifying any imbalances in strength and stability between sides. This is a great exercise for adding challenge and variety to your glute and core workouts.
- Secure a mini loop band around your legs, just above your knees.
- Lie face up with your feet flat on the ground.
- Hold tension on the loop band.
- Engage your glutes and hamstrings to drive your hips up. Hold this position for the duration of the exercise.
- Shift your weight to one foot.
- Engage your quad to extend your other leg away from you, pushing your heel as far away as you can.
- Hold this position before slowly returning that leg to the ground.
- Switch sides and repeat.
Alternative Exercises to Banded Glute Bridge with Alternating Leg Raise
1. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 830 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
2. Single Leg Hip Thrust
80.4 mSCORESWAPPED 729 TIMESSingle Leg Hip Thrust is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this compound exercise primarily targets the glutes and hamstrings. By performing the exercise one leg at a time, you add more instability to the movement, which can help improve muscle activation and address strength discrepancies between sides. This variation provides a greater focus on single-leg strength and balance.
- Beginner
- Glutes
3. Kettlebell Swing American
83 mSCORESWAPPED 532 TIMESThis exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.
- Intermediate
- Glutes
- Kettlebells
4. Single Leg Kickback
86.2 mSCORESWAPPED 454 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
5. Hip Thrust
97 mSCORESWAPPED 443 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
6. Barbell Hip Thrust
95.2 mSCORESWAPPED 417 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
7. Elevated Hip Bridge
84.8 mSCORESWAPPED 391 TIMESThis exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By elevating your feet on a bench, or other surface, you can increase your range of motion, which can lead to better muscle activation. This is a great variation for anyone looking to make their Hip Thrusts a bit more challenging.
- Beginner
- Glutes
- Flat Bench
8. Cable Hip Extension
89.9 mSCORESWAPPED 388 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
9. Glute Kickback Machine
94.6 mSCORESWAPPED 368 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
- Beginner
- Glutes
- Glute Kickback Machine
10. Frog Pump
53.8 mSCORESWAPPED 299 TIMESFrog Pump is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your feet together with your knees flared out to either side, you can further recruit your hip flexors.
- Beginner
- Glutes