Single Leg Glute Bridge with External Rotation Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Gluteus Medius, Adductors, Tensor Fasciae Latae, Quadriceps, Gracilis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Leg Hip Bridge with External Rotation
How to: Single Leg Glute Bridge with External Rotation
- Lie on your back with one knee bent and the foot flat on the ground while the other leg is straight and elevated.
- Engage your core and push through the heel of the bent leg to lift your hips towards the ceiling.
- At the top of the lift, externally rotate your working leg's hip outward and hold for a moment.
- Lower your hips back down without touching the ground and repeat for the desired number of repetitions.
Common Mistakes
- Arching the lower back excessively during the lift.
- Not pushing through the heel of the working leg.
- Allowing the hips to dip on one side.
Modifications
- Perform the exercise with both feet on the ground for more stability.
- Use a stability ball under the back for added support.
Tips
- Keep your core engaged throughout the lift.
- Focus on squeezing the glutes at the top of the movement.
- Ensure your knee does not collapse inward during the lift.
Single Leg Glute Bridge with External Rotation Alternatives
Tags
glutes
hip strength
core stability
single leg
strength training
bodyweight