How to Do Single-Leg Glute Bridges With Perfect Form

A single-leg glute bridge is a unilateral glute bridge variation that targets muscle groups throughout your body like the hamstrings, hip flexors, lower back muscles, and gluteal muscles—including your gluteus maximus, gluteus medius, and gluteus minimus. Perform single-leg glute bridges by lying on your back with your palms face-down by your side. Extend one leg, squeeze your glutes, and push into your other leg. While keeping your upper back in contact with the floor, lift your hips until your extended leg forms a straight line with your back.

For single-leg glute bridges, begin by performing 2–3 sets of 6–12 repetitions on each leg. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions

1. 1. Lie face-up on an exercise mat with your arms by your sides with your palms facing down. Your knees should be bent, and your spine and pelvis should be in a neutral position. Slightly tuck your pelvis and bring your ribcage down. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Engage your core and lift your left leg off the ground, extending it straight. Your right leg should be bent and both knees should remain next to each other. All repetitions should begin from this position.
3. 3. To begin the upward movement, squeeze your glute and push your right foot into the ground. Continue squeezing your glute as you push your hips toward the ceiling to achieve full hip extension. Your core should be engaged to keep your ribs down. Your pelvis should be level and slightly tucked at the top. Pause at the top of the movement.
4. 4. To begin the downward movement, hinge from your hip and slowly return to the starting position. Repeat for your desired number of repetitions.

While the single-leg glute bridge and the single-leg hip thrust are both focused on glute activation, they differ in a few key ways.

• Posture: The main difference between a single-leg glute bridge and a single-leg hip thrust is the position of your body. When performing a single-leg glute bridge, your upper body rests on the floor as you squeeze your glute muscles and lift your waist above you. By contrast, your shoulders are elevated during a single-leg hip thrust.
• Weight: Single-leg hip thrusts often involve free weights while single-leg glute bridges are typically a bodyweight exercise that use no equipment. The additional weight from a barbell, dumbbell, or kettlebell requires more activation of your lower body muscles as you lift your backside off the floor.
• Range of motion: The single-leg glute bridge uses a smaller range of motion than the single-leg hip thrust.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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