SL Glute Bridge (Band)
How to Do It
On your back, mini-band above the knees, one foot flat and the other leg extended or knee tucked. Press the working knee slightly out against the band, then drive through the planted heel to lift the hips level, squeezing the glute. Keep the pelvis square — don’t let it tip. Lower with control. Switch sides.
Why It Works
Combines single-leg hip extension with an anti-tilt/anti-rotation demand and band abduction, exposing side-to-side glute differences while building unilateral glute power and pelvic control.
Hockey Transfer
Trains the one-leg glute drive and pelvic stability that match the single-leg nature of each skating push; correcting left-right asymmetries improves stride symmetry and reduces compensations that strain the low back and groin.
Coaching Cues
- "Hips stay level"
- "knee presses out"
- "all the drive through one heel"
Common Mistakes
Pelvis tilting/dropping on the free side; arching the low back; pushing through the toes
Progression / Regression
hip load or top pause
keep both feet down (band glute bridge)
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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