Leg Over Knee Glute Bridge 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
- beginner
- Estimated Calories
- 4.2
- Alternate Names
- Knee Glute Bridge
How to: Leg Over Knee Glute Bridge
- Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
- Cross one ankle over the opposite knee.
- Push through the heel of the foot on the ground, raising your hips up towards the ceiling.
- Hold the position for a moment, squeezing your glutes at the top.
- Lower your hips back down and repeat for the desired number of repetitions, then switch sides.
Common Mistakes
- Raising your hips too high and arching your back.
- Not engaging the core which can compromise form.
- Forgetting to breathe out as you lift the hips.
Modifications
- Perform the exercise on a softer surface like a mat to reduce discomfort.
- Use a pillow under your head for added comfort.
Tips
- Ensure your shoulders and feet remain on the ground for stability.
- Engage your core throughout the exercise to maintain proper alignment.
- Don't hyperextend your back during the lift; keep the movement smooth.
Leg Over Knee Glute Bridge Alternatives
Tags
glutes
strength
hip exercise
beginner
bodyweight
lower body