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.
INTERMEDIATE
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.
Demonstration Video
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Target Muscles
Instructions
- Start by lying on the floor and pulling one knee towards your chest, interlacing your fingers in front of the knee.
- Lift your hips, tense your buttocks, and place your heels on the floor.
- Then lower the leg back to the starting position and repeat the desired number of repetitions on both sides.
Tips
- Make sure your lower back doesn't arch as you extend your hips; you should focus on squeezing your glutes and tilting your pelvis back a little.
- Don't let your hips drop or rotate as you lift your hips.
- Focus on exhaling as you lift your hips. You shouldn't feel any movement in your lower back.
Alternative Exercises
Banded Glute Bridges
A lower-body activation exercise using a resistance band to increase tension on the glutes and hips during a lifted bridge position, improving glute strength, hip stability, and posterior-chain engagement.
Dumbbell Glute Bridges
A posterior-chain exercise using a dumbbell for added resistance as you lift the hips, targeting the glutes and hamstrings while improving hip strength, stability, and glute activation.
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