Single-Leg Glute Bridge

The Single-Leg Glute Bridge is an excellent exercise for strengthening the glutes (seat muscles), hamstrings and the core . This isolation exercise helps improve balance, stability and asymmetric strength between the legs.

Correct Technique

Follow these steps to perform a Single-Leg Glute Bridge correctly:

1. Lie down on your back with your knees bent and your feet flat on the floor.
2. Tighten your core muscles and lift one leg off the ground, straightening it towards the ceiling or in front of you.
3. Press through the heel of the foot in contact with the ground and lift your hips up until your body forms a straight line from shoulders to knees.
4. Lower your hips back to the starting position without letting them touch the ground.
5. Repeat on one side before switching to the other leg.

Common Errors

Here are some common mistakes to avoid for best results:

• Stretching the back: Keep the back neutral, avoid stretching the lower back when lifting the hips.
• For quick execution: Perform the exercise slowly and controlled to ensure that the glutes are fully activated.
• Poor hip control: Avoid rotating your hips, and keep both sides level throughout the exercise.

Modifications and Variants

Depending on your level, you can adapt or vary the exercise like this:

• Beginner: Perform a standard glute bridge with both feet on the ground to build core strength.
• Advanced: Add resistance by placing a weight on your hips or using a resistance band.
• Single-Leg Glute Bridge Hold: Hold the top position for 2-3 seconds to maximize muscle activation.

Repetitions and Sets

Recommended rep ranges for different skill levels:

• Beginner: 3 sets of 8-10 repetitions per leg.
• Intermediate: 3 sets of 12-15 repetitions per leg.
• Advanced: 4 sets of 15-20 repetitions with weight or additional resistance.

Breathing technique

Correct breathing technique is important for stability:

• Inhale as you lower your hips down.
• Exhale as you lift your hips up and tighten your glutes.