How to do a Banded Glute Bridge with Alternating Leg Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Banded Glute Bridge with Alternating Leg Raise
Workouts with 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.
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Generate My PlanAlternative Exercises to Banded Glute Bridge with Alternating Leg Raise
1. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 744 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 572 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.
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3. Barbell Hip Thrust
95.2 mSCORESWAPPED 467 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.
4. Hip Thrust
97 mSCORESWAPPED 454 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.
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