Single Straight Leg Glute Bridge Hold Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Single Leg Glute Bridge Hold
How to: Single Straight Leg Glute Bridge Hold
- Lie on your back with your knees bent and feet flat on the floor; lift one leg straight up into the air.
- Engage your core and push through the heel of your supporting foot to lift your hips off the ground.
- Hold at the top for a few seconds, squeezing the glute at the top of the movement.
- Lower your hips back down without touching the ground, maintaining tension in the core and glute.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing your hips to sag or lift too high.
- Not keeping the supporting leg bent at the knee.
- Arching the back instead of maintaining a neutral spine.
Modifications
- Bend your supporting leg to decrease the intensity.
- Use a stable surface for additional support if necessary.
Tips
- Ensure your shoulders are rested on the ground without arching your back.
- Keep your core engaged throughout the movement to maintain proper form.
- If you're feeling strain in your lower back, lower your hips slightly or consider using assistance.
Single Straight Leg Glute Bridge Hold Alternatives
Tags
glute
strength
hips
hamstrings
body weight
intermediate