Single-Leg Glute Bridge

How to Left-Leg Glute Bridge

You Should Feel This: Glutes

Exercise Families: Glute Bridge

Equipment: Med Ball

Trainer: Ashley Steele

Steps:

1. Lie on the floor with the arms at the sides. Bend the left knee and position a med ball underneath the left foot. Flex the right hip in the air and bend the knee 90 degrees. Hold the position. Be sure your left foot feels stable on the medicine ball to ensure balance.

2. Contract the glutes and press the left foot squarely into the med ball 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. Continue the single-leg glute bridge for the specified amount of repetitions.

5. You should feel this working your glutes and hamstrings.

Alternative Exercises:

Single-Leg Glute Bridge • Glute Bridge

How to Right-Leg Glute Bridge

You Should Feel This: Glutes

Exercise Families: Glute Bridge

Equipment: Med Ball

Trainer: Ashley Steele

Steps:

1. Lie on the floor with the arms at the sides. Position a med ball underneath the right foot. Lift the opposite hip in the air, bending the knee 90°. Hold the position. Be sure the right foot feels stable on the med ball before beginning the exercise.

2. Contract the glutes and press the right foot squarely into the med ball to lift the hips in the air. Continue lifting the body until the knees, hips, and shoulders are in a straight line. Pause briefly, slowly lower the hips to the ground and return to the starting position.

3. Continue the single-Leg glute bridge with the right leg for the specified amount of repetitions.

4. You should feel this working the glutes and hamstrings.

Alternative Exercises:

Single-Leg Glute Bridge • Glute Bridge