Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
ADVANCED
One-Legged Squat
One-Legged Squat is an effective workout for challenging your balance, which can also help you to work your core muscles. It also targets quads and hamstrings.
Demonstration Video
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Target Muscles
Instructions
- Stand up straight and place your hands in front of you. Balance on one leg with the opposite leg behind you, knee slightly bent.
- Squat down, bringing your back knee to the floor. Lean forward a little, but keep your back straight. Lower your body as low as possible without touching the floor with your back foot. Pause and return to the starting position.
Tips
- Don't let your heel lose contact with the floor.
- Do not let the knee bend inward.
- Do not round your back when lowering your body into a squat.
Alternative Exercises
Single Leg Glute Bridge
A unilateral glute and hamstring exercise lifting the hips with one leg extended, enhancing glute activation, hip stability, and single-side strength.
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
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