Alternating Single-Leg Toe Tip Glute Bridge
The Alternating Single-Leg Toe Tip Glute Bridge mainly works the glutes & hips, with help from the hamstrings, calves / shins and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Single-Leg Toe Tip Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Upper Calf (gastrocnemius); Spinal Erectors (erector spinae)
How to do the Alternating Single-Leg Toe Tip Glute Bridge
Setup and Positioning
Lie flat on your back on a mat with your knees bent and both feet flat on the floor.
Place your arms by your sides with palms facing down for stability.
Lift the heel of one foot off the ground so that you are balancing on the toes of that foot.
Extend the other leg straight out into the air, keeping it in line with your torso.
Movement Instructions
Drive through the toes: Press firmly into the ground with the foot on the floor as you lift your hips towards the ceiling by squeezing your glutes.
Maintain Alignment: Keep your pelvis level and ensure your hips do not tilt to one side. Your core should be braced throughout the movement.
Peak Contraction: At the top of the movement, pause briefly and ensure your glute is fully engaged.
Controlled Descent: Slowly lower your hips back down towards the starting position without letting them touch the floor completely, then repeat for the desired number of reps before switching legs.
Alternating Single-Leg Toe Tip Glute Bridge FAQs
What muscles does the Alternating Single-Leg Toe Tip Glute Bridge work?
The Alternating Single-Leg Toe Tip Glute Bridge mainly works the glutes & hips, with help from the hamstrings, calves / shins and lower back. The main muscles are the gluteus maximus.
What equipment do you need for the Alternating Single-Leg Toe Tip Glute Bridge?
None. The Alternating Single-Leg Toe Tip Glute Bridge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Single-Leg Toe Tip Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
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