LiftSetsLiftSets / Exercises / Single Leg Glute Bridge
Single Leg Glute Bridge
Works the glutes. Helped by the hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
gluteshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Body only |
|---|---|
| Level | Beginner |
What to think about
- One foot flat, the other knee held in.
- Drive through the heel to lift the hips.
- Hips stay level, no twisting.
How to do it
- Lay on the floor with your feet flat and knees bent.
- Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
- Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
- Extend as far as possible, pause and then return to the starting position.
Other exercises for the glutes
- Barbell Glute Bridge
- Barbell Hip Thrust
- Butt Lift (Bridge)
- Glute Kickback
- Kettlebell Swing (Two-Hand)
- One-Legged Cable Kickback
- Pull Through
Track it in LiftSets
Log Single Leg Glute Bridge with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store