Single leg glute bridge

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 22

Description: Starting Position: Lie on your back with your legs straight and your arms by your sides. Prepare: Flex your right knee and place your right foot flat on the floor. Leg Position: Keep your left leg straight and level with your torso. Lift: 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. Hold: Maintain this position for a count of two. Lower: Inhale as you slowly lower your hips back to the starting position. Repetitions: Complete the prescribed number of repetitions. Switch Legs: Repeat the exercise with your opposite leg.

Exercise ID: 00348

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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