Single leg glute bridge exercise
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Single leg glute bridge



Exercise details

  • Target muscle: Gluteus Maximus
  • Synergists: None
  • Stabilizers (side of working leg): Erector Spinae
  • Stabilizers (side of extended leg): Obliques, Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, Adductor Brevis, Quadriceps
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Lie supine (on your back) on the floor, with your legs straight.
  2. Flex your right knee and place your right foot flat on the floor.
  3. Place your arms by your sides for support.

Execution

  1. Keeping your left leg straight and level with your torso, exhale as you raise your body off the floor by extending your right hip.
  2. Hold for a count of two.
  3. Inhale as you slowly lower your body to the starting position.
  4. Repeat for the prescribed number of repetitions.
  5. Repeat with your opposite leg.

Comments and tips

  • To raise your body, drive through your heel.
  • Do not push with your arms.
  • Instead of keeping your free leg straight and level with your body, you can hold it vertically, as illustrated in the image and video.
  • To make the single leg glute bridge more difficult, hold a weight plate on your lap.
  • The single leg glute bridge isolates your gluteus maximus. Your hamstrings, which usually help your gluteus maximus to extend your hip, do not assist because they are put in a position of active insufficiency. This is not ideal. Ideally, your gluteus maximus and hamstrings should be trained together. You can train them together using such exercises as the glute-ham raise and the barbell deadlift. However, that is not to say that you should avoid the single leg glute bridge. Use the exercise to activate your glutes if they need specific attention, or use it as an auxiliary exercise to improve your deadlift.
  • Also known as the single leg hip bridge.

Single leg glute bridge video

Sources



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