Single Leg Glute Bridge (arms on chest) 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
- 4.5
- Alternate Names
- Single Leg Hip Bridge, Single Leg Glute Bridge
How to: Single Leg Glute Bridge (arms on chest)
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your arms over your chest.
- Lift one leg off the ground, keeping it straight and in line with your hips.
- Push through the heel of the grounded foot to lift your hips off the floor.
- Hold the position for a moment, then lower back down.
- Repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Not engaging the core, leading to lower back strain.
- Overextending the back instead of lifting through the hips.
- Allowing the knee to drop inward.
Modifications
- Perform the bridge with both legs on the ground for added support.
- Use a bench or elevated surface for added range of motion.
Tips
- Engage your core throughout the exercise to maintain stability.
- Feet should be flat on the ground.
- Lift your hips until your body forms a straight line from your shoulders to your knees.
Single Leg Glute Bridge (arms on chest) Alternatives
Tags
glutes
strength
body weight
hips
core
stability