Single Leg Glute Bridge

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Single Leg Glute Bridge is a more challenging version of the classic glute bridge exercise. It strengthens the glutes, especially the gluteus medius, while also challenging the core. To perform

The Single Leg Glute Bridge is a more challenging version of the classic glute bridge exercise. It strengthens the glutes, especially the gluteus medius, while also challenging the core. To perform the Single Leg Glute Bridge start by lying on your back with your knees bent, feet flat on the floor, approximately hip width apart or more narrow. Place your hands at a 45 degree angle to your body for support. Extend one leg straight out in front of you. Begin the movement by bracing your core and pushing your heel into the ground which will lift your hips off the floor. Keep your core engaged and maintain a straight line from your shoulders to your knees throughout the exercise. Lift your body until your thighs are parallel to one another. Pause briefly at the top, squeezing your glutes. Lower your hips back down with control and repeat for the desired number of repetitions before switching legs. You can add weight to your hips to increase the resistance.

Common Mistakes

Do not arch your back. Keep your non working leg straight throughout the mo

Do not arch your back. Keep your non working leg straight throughout the movement. Do not stop short at the top. Be sure to squeeze hard at the top to keep your hips level and even.

Pro Tips

If you feel this exercise in your hamstring instead of your glutes “push

If you feel this exercise in your hamstring instead of your glutes “push your feet into the front of your shoes” to increase quadriceps activation which will take the emphasis off of your hamstrings.

Purpose

The Single Leg Glute Bridge increases the challenge of the classic Glute Br

The Single Leg Glute Bridge increases the challenge of the classic Glute Bridge exercise. It also improves core and hip stability and can balance out asymmetries in the lower body.

Form

Be sure that your straight leg thigh is parallel with your support leg thig

Be sure that your straight leg thigh is parallel with your support leg thigh at the top of the movement with a braced core. Your back should not hyperextend during any point of this exercise.

Additional Names

Single Leg Hip Bridge, Single Leg Bridge