A glute bridge performed with one leg raised, targeting the glutes and lower back.
- +Trains each glute independently
- +Helps reveal side-to-side strength differences
- –Harder to keep hips level
- –Limited loading for long-term progress
This exercise targets:
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on your back, knees bent, feet hip-width, arms by your sides
- Brace your core and flatten your lower back to the floor
- Lift one leg off the ground (knee bent or straight), keeping thighs aligned
- Drive through the heel of the planted foot to lift hips; squeeze the glute
- Raise until your body forms a straight line from shoulder to knee; keep hips level
- Pause briefly, then lower your hips slowly without relaxing on the floor
- Exhale as you lift, inhale as you lower; complete reps, then switch legs
