Alternating Single-Leg Isometric Glute Bridge Hold
Strengthen glutes & core! Maintain a stable bridge while alternating single-leg holds. Feel the burn!
The Alternating Single-Leg Isometric Glute Bridge Hold mainly works the glutes & hips and hamstrings, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Alternating Single-Leg Isometric Glute Bridge Hold Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Alternating Single-Leg Isometric Glute Bridge Hold Variations and Alternatives
How to do the Alternating Single-Leg Isometric Glute Bridge Hold
Lie flat on your back on a comfortable surface with your knees bent and feet flat on the ground, hip-width apart.
Place your arms by your sides with palms facing down for stability.
Push through your heels to lift your hips upward, engaging your glutes and core to achieve a bridge position with a straight line from your shoulders to your knees.
Once in the bridge position, extend one leg out, keeping it in line with your other thigh.
Hold the position for a moment, then lower the raised leg down to the start position while keeping your hips lifted.
Alternate legs, lifting the opposite leg with each repetition.
Continue to alternate legs for the desired number of reps, maintaining a stable pelvis and engaging your glute muscles throughout the movement.
Make sure to keep your movements controlled and avoid letting your hips sag throughout the exercise.
After completing the set, slowly lower your hips back to the ground to release the position. Remember to breathe steadily throughout the exercise and to focus on engaging the correct muscles for maximum effectiveness. Adjust the number of repetitions and sets according to your fitness level.
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Alternating Single-Leg Isometric Glute Bridge Hold FAQs
What muscles does the Alternating Single-Leg Isometric Glute Bridge Hold work?
The Alternating Single-Leg Isometric Glute Bridge Hold mainly works the glutes & hips and hamstrings, with help from the core and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Alternating Single-Leg Isometric Glute Bridge Hold?
None. The Alternating Single-Leg Isometric Glute Bridge Hold is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Single-Leg Isometric Glute Bridge Hold go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Single-Leg Isometric Glute Bridge Hold variations and alternatives?
Similar exercises include the Alternating Leg Raise from Reverse Plank Position, Straight-Leg Bridge Raise, Alternating Bridge Leg Lift and Pregnancy Pelvic Bridge with Leg Raise.
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