Single Leg Glute Bridge
Differentiation: Mechanics
This variation of a glute bridge is unique. Here is how: you press using one glute at a time, while holding your non working leg in the air. Working individual sides allows you to focus on developing each set glute muscles individually. Holding your non-working leg in the air | engages your core muscles. You work one leg for a full set, | then switch sides.
Starting Position
To get into starting position, do this...
1) Place a padded exercise mat on the floor.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Lie down on your back - with your knees bent at a 90-degree angle,
4) ...your feet flat on the floor
5) ...and your arms outstretched for stability and your hands flat on the floor.
6) Raise your left leg so it is straight up.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you push your entire left foot and leg toward the ceiling as high as you can, lifting your hips and back off the floor at the same time.
3) Hold this position for a count of one second.
4) This is the ending position.
5) Then, lower your left hips.
6) Repeat reps for a full set using that leg.
7) When all reps are finished, switch legs. Then, perform the same number of reps using your other leg.
Proper Form
Pay special attention to following proper form by...
Do not rotate your hips. Keep your hips parallel to the floor in order to work the glutes properly.
Focus on pinching your butt muscles to activate the glutes.
Keep your back straight, creating an arched bridge position with your body.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
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Tip
Most of your body weight should be on your shoulders and right heel.