One-Legged Glute Bridge

Instructions

  • Lie down with one foot on the floor, one leg extended.
  • Tuck the pelvis in to properly activate the glutes.
  • 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.
  • Squeeze your glutes at the top.
  • 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.

Muscles Worked

Primary

  • Glutes
  • Hamstrings

Secondary

  • Adductors

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Text and graphics from the StrengthLog app.