How to Do One-Legged Glute Bridge: Muscles Worked & Proper Form

Muscles Worked in One-Legged Glute Bridges

Primary muscles worked:

• Glutes

Secondary muscles worked:

• Adductors
• Abductors
• Quads

How to Do One-Legged Glute Bridges

1. Lie down with one foot on the floor, one leg extended.
2. Tuck the pelvis in to properly activate the glutes.
3. Push your hips towards the ceiling by using the glute muscle in the bent leg, until your body forms a straight line from head to foot.
4. Squeeze your glutes at the top.
5. Reverse the movement, and repeat for reps.

Commentary

The glute bridge is a great exercise to activate the glutes. It can serve as a warmup or activation exercise, or be incorporated into your workout. This variant of the glute bridge trains one leg at a time, making it more difficult. You can make it even more challenging by adding a weight on your hips. It is appropriate for performing at home, since it can be quite heavy even without extra weight.