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Glute Bridge with Single-Leg & Elevated

Updated

Strengthen your glutes and hamstrings with this challenging glute bridge variation! Elevate your feet for an extra burn.

The Glute Bridge with Single-Leg & Elevated mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: exercise bench.

Glute Bridge with Single-Leg & Elevated demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Exercise Bench
Exercise Bench

Glute Bridge with Single-Leg & Elevated Muscles Worked

Primary

Glutes (gluteus maximus); Hamstrings

Secondary

Spinal Erectors (erector spinae); Abdominals (rectus abdominis)

Glute Bridge with Single-Leg & Elevated Variations and Alternatives

How to do the Glute Bridge with Single-Leg & Elevated

  1. Begin by lying flat on your back with your hands by your sides and one foot placed firmly on the bench. The other leg should be raised towards the ceiling.

  2. Push through the heel of the foot on the bench, lifting your hips upwards towards the ceiling. Your body should form a straight line from your shoulders to the knee of the leg on the bench.

  3. Keep your core engaged and squeeze your glutes at the top of the movement for a moment.

  4. Lower your hips back down to the starting position in a controlled manner.

  5. Repeat the movement for the recommended number of repetitions before switching legs.

  6. Ensure that you maintain stable and controlled movements throughout the exercise, and avoid letting your hips twist or sag to either side.

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Glute Bridge with Single-Leg & Elevated FAQs

What muscles does the Glute Bridge with Single-Leg & Elevated work?

The Glute Bridge with Single-Leg & Elevated mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.

What equipment do you need for the Glute Bridge with Single-Leg & Elevated?

Exercise bench.

What workout day should the Glute Bridge with Single-Leg & Elevated go on?

It belongs on leg day in a push/pull/legs routine.

What are some Glute Bridge with Single-Leg & Elevated variations and alternatives?

Similar exercises include the Single-Leg Reverse 45-Degree Hyperextension, Alternating Single-Leg Isometric Glute Bridge Hold, Barbell Ka Glute Bridge and Barbell Single-Leg Elevated Hip Heel Thrust.

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