Single leg glute bridge
The single straight leg glute bridge is an effective exercise that targets the glutes, hamstrings, and lower back. By holding a single leg in a straight position while performing a glute bridge, this exercise enhances core stability, improves muscular endurance, and promotes unilateral strength. Athletes benefit from this exercise by developing the strength necessary for explosive movements and improving balance and posture critical for injury prevention. This exercise also helps in enhancing overall athletic performance by activating key muscles used in running and jumping.
| Primary muscle group: | Legs |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
22
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Starting Position: Lie on your back with your legs straight and your arms by your sides.
- 2Prepare: Flex your right knee and place your right foot flat on the floor.
- 3Leg Position: Keep your left leg straight and level with your torso.
- 4Lift: Exhale as you raise your hips off the floor by extending your right hip. Your body should form a straight line from your shoulders to your left foot.
- 5Hold: Maintain this position for a count of two.
- 6Lower: Inhale as you slowly lower your hips back to the starting position.
- 7Repetitions: Complete the prescribed number of repetitions.
- 8Switch Legs: Repeat the exercise with your opposite leg.
Tips & Tricks
Proper Alignment: Make sure your body forms a straight line from your shoulders to your knees at the peak of the movement. Keep your core engaged to maintain proper alignment and avoid arching your lower back.
Foot Placement: Position your supporting foot close to your glutes to maximize glute activation. The closer your heel is to your glutes, the more you engage the glute muscles.
Heel Drive: Drive through the heel of your supporting foot rather than the toes. This ensures you're targeting your glutes and hamstrings more effectively.
Breath Control: Exhale as you lift your hips and inhale as you lower them. Proper breathing helps maintain a consistent rhythm and ensures adequate oxygen delivery to your muscles.
Control Your Movements: Avoid using momentum. Focus on slow, controlled lifts and descents to fully engage the glutes and hamstrings. This increases muscle activation and reduces the risk of injury.
Hip Extension: Fully extend your hips at the top of the movement, squeezing your glutes for maximum contraction. Avoid overextending your lower back; the movement should come from your hips.
Knee Tracking: Keep the knee of your supporting leg aligned over your foot. Your knee should not cave inward or splay outward.
Upper Body Stability: Press your arms and shoulders firmly into the ground to stabilize your upper body. This helps maintain balance and focus the work on your glutes.
Progression and Variation: Once you master the single-leg glute bridge, you can increase the difficulty by holding a weight on your hips, or performing the exercise on an elevated surface to increase the range of motion.
Mind-Muscle Connection: Focus on feeling your glutes working throughout the exercise. Visualize the muscles contracting and relaxing with each repetition to enhance muscle engagement and effectiveness.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
