Bridge up, then float one leg at a time without dropping your hips.
Don't let your hips sag or tilt when you raise a leg. Push out on the band throughout.
Holding a bridge while one foot floats turns a basic glute move into single-side work, because the grounded glute has to hold your whole pelvis level on its own. The hamstrings assist by keeping the hips extended while the band above your knees forces the glutes to resist the legs caving in. It earns its spot as a warm-up or finisher that wakes up lazy glutes and exposes the weaker side fast.
Because the grounded glute is not doing its job yet. Squeeze it hard before the foot leaves the floor, push out gently on the band, and shorten the leg raise until you can keep the hips dead level.
You can bridge without one, but the band adds an outward pressure the glutes have to fight the whole set, which keeps them switched on during the leg raise. A light or medium mini band is plenty.
They work best as glute activation before squats, deadlifts or lunges, or as a burnout at the end of a lower session. They are a control exercise, so chase quality reps rather than load.
