Perform a single-leg hip extension from a supine position to lift the pelvis, primarily working the glute muscles.
How to do the Single Leg Glute Bridge#
- Lie on your back with one knee bent, the other leg extended straight, and your arms at your sides.
- Press the heel of the bent leg into the floor and engage your core.
- Drive through the planted heel to raise your hips until your body forms a straight line from shoulders to knee, keeping the extended leg aligned with your torso.
- Hold and squeeze the working glute at the top while keeping your hips level.
- Lower your hips slowly back to the start with control.
Muscles worked#
- Primary: Glutes
- Secondary: Hamstrings, Abs, Lower back
Common mistakes#
- Letting the hips drop or rotate at the top.
- Pushing through the toes instead of the heel.
- Overextending the lower back when reaching the top.
- Using momentum instead of controlled muscle contraction.
