Single-Leg Glute Bridge

How to Left-Leg Glute Bridge

You Should Feel This: Glutes

Exercise Families: Glute Bridge

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Lie on the floor with the arms at the sides. Bend the left knee and keep the heel on the ground. Lift the right hip in the air and bend the knee 90 degrees. Hold the position.

2. Contract the glutes, press the left foot into the ground to lift the hips toward the sky. Continue lifting the body until your knees, hips, and shoulders are in a straight line.

3. Pause at the top of the range and hold the up-position briefly. Keep the glutes tight as you allow the hips to lower to the ground and return to the starting position. 

4. Repeat the glute bridge on the left leg for the specified amount of repetitions.

5. You should feel this working the core, glutes, hamstrings, and outer hips.

Alternative Exercises:

Single-Leg RDL • Hip Thrust

How to Right-Leg Glute Bridge

You Should Feel This: Glutes

Exercise Families: Glute Bridge

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Lie on the floor with the arms at the sides. Bend the right knee and keep the heel on the ground. Lift the left hip in the air and bend the knee 90 degrees. Hold the position.

2. Contract the glutes, press the right foot into the ground to lift the hips toward the sky. Continue lifting the body until your knees, hips, and shoulders are in a straight line.

3. Pause at the top of the range and hold the up-position briefly. Keep the glutes tight as you allow the hips to lower to the ground and return to the starting position. 

4. Repeat the glute bridge on the right leg for the specified amount of time.

5. You should feel this working the core, glutes, hamstrings, and outer hips.

Alternative Exercises:

Single-Leg RDL • Hip Thrust