Single Leg Glute Bridge Overview
The single leg bodyweight glute bridge is a variation of the bodyweight glute bridge and an exercise used to strengthen the muscles of the glutes.
The single leg bodyweight glute bridge is mostly used by lifters seeking for a better way to isolate the glutes. Its unilateral set up allows for you to isolate each side individually which can promote a better mind-muscle connection with the muscle group.
Single Leg Glute Bridge Instructions
- Start in a supine position on the floor and pull one knee to your chest by interlacing your fingers in front of your knee.
- Bridge your hips up by squeezing your glutes and driving your heels into the floor.
- Lower the leg back to the starting position and repeat for the desired number of repetitions on both sides.
Single Leg Glute Bridge Tips
- Ensure that the lower back doesn’t arch as you extend the hip, you should focus on squeezing the glutes and slightly posteriorly tilting the pelvis.
- Ideally you should prioritize a straight line from your knees through your shoulders at the peak of contraction.
- Don’t allow the hips to drop or rotate as you bridge the hips up.
- Focus on exhaling as you bridge the hips up. You shouldn’t feel the movement through your lower back at all.
- If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.