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
- Alternate Names
- Single Leg Glute Bridge
How to: Leg Over Knee Glute Bridge
- Lie on your back with your knees bent and feet flat on the ground.
- Cross one ankle over the opposite knee to form a figure 4.
- Push through the heel of the foot on the floor to lift your hips off the ground, creating a straight line from your shoulders to your knees.
- Hold the position for a few seconds, then lower your hips back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting your shoulders off the ground during the exercise.
- Using momentum rather than engaging the glutes.
- Not keeping your knees aligned with your toes.
Modifications
- Perform the exercise with your feet elevated on a bench.
- Use a stability ball under your feet for more support.
Tips
- Keep your core engaged to maintain stability.
- Ensure your shoulders remain flat on the ground throughout the movement.
- Focus on squeezing your glutes at the top of the bridge.
Leg Over Knee Glute Bridge Alternatives
Tags
glutes
hamstrings
strength
muscle building
core stability
beginner