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.
BEGINNER
Single-Leg Hip Raise With Foot On Bench
Single-Leg Hip Raise with Foot on Bench is a lower-body exercise targeting gluteal muscles.
Demonstration Video
Share Exercise
Target Muscles
Instructions
- Lie on your back with one heel on the bench and the other leg fully in the air. Be sure to keep your leg on the bench bent.
- Tighten your abs and press your heel against the bench by lifting your hips, and complete the movement by tensing your glutes while being careful not to engage your lower back. Return to starting position.
Tips
- Squeeze your buttocks at the top of the movement.
- Try not to place your main foot too far in front of you. Keep it under your knee throughout the exercise.
- Do not lift the heel of the working leg from the bench. Keep it firmly pressed throughout the exercise.
Alternative Exercises
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.
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.
Spotted an error or missing detail?
Report it here
so we can improve this exercise.
Author
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.