Glute Bridge One Leg on Bench Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Single Leg Glute Bridge on Bench
How to: Glute Bridge One Leg on Bench
- Position your upper back on a bench with one leg extended straight.
- Plant the foot of the supporting leg firmly on the bench.
- Press through the heel of the supporting leg to lift your hips towards the ceiling.
- Engage your core and keep your body in a straight line from head to knee.
- Lower your hips back down in a controlled manner without letting them touch the ground before the next repetition.
Common Mistakes
- Lifting the hip too high, causing lower back strain.
- Not aligning the knee over the ankle of the supporting leg.
- Rushing the repetitions without control.
Modifications
- Perform with a bent knee to reduce difficulty.
- Use a lower bench if balance is an issue.
Tips
- Keep your core engaged throughout the movement.
- Ensure your supporting leg's foot is firmly on the bench.
- Avoid arching your lower back; keep your hips level.
Glute Bridge One Leg on Bench Alternatives
Tags
glutes
strength
legs
hip exercise
bridge
bodyweight