Movement overview

The Glute Bridge Single Leg is an advanced variation of the traditional glute bridge exercise that targets the gluteal muscles, hamstrings, and core. By performing the exercise on one leg, it increases the demand on balance and stability, enhancing unilateral strength and muscle activation.

Step-by-step cues

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Extend one leg straight out, keeping it in line with your opposite thigh.
3. Engage your core and press through the heel of the grounded foot to lift your hips towards the ceiling.
4. At the top of the movement, your body should form a straight line from shoulders to knees.
5. Hold the position briefly while squeezing your glutes.
6. Slowly lower your hips back to the starting position without letting them touch the ground.
7. Repeat for the desired number of repetitions before switching legs.

Technical tips

• Keep your core engaged throughout the exercise to maintain stability.
• Ensure that your extended leg remains straight and aligned with your body.
• Focus on squeezing your glutes at the top of the movement for maximum activation.
• Avoid arching your lower back; keep a neutral spine position.
• Perform the exercise slowly and with control to enhance muscle engagement and balance.
• Start with fewer repetitions if you're new to this exercise to build strength gradually.