Mini Band Single Leg Glute Bridge
To do the Mini Band Single Leg Glute Bridge, set up with the mini band right below your knees (harder) or above your knees (easier) and your feet about hip-width apart and flat on the ground. Press out against the band so your knees don’t cave in. Then lift one foot up off the ground and extend the leg in front of you so that your quads are next to each other.
Keep tension on the band as you bridge, driving through your heel on the ground and your upper back. Do not let your knee cave in as you bridge up.
Hold for a second or two at the top and fully extend your hips, squeezing your glutes. Lower back down and repeat.
Just like with the two leg variation, if you move your heel further from your butt, you will work your hamstring more.
Make sure you do not feel either bridge variation in your low back. Only progress to the single leg variation if you can get your hips up just as high without engaging your low back.