Glute Leg Bridge Extension
Strengthen your glutes and core with Glute Leg Bridge Extension! A simple yet effective exercise for a stronger, more toned lower body.
The Glute Leg Bridge Extension mainly works the glutes & hips and hamstrings, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Glute Leg Bridge Extension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Glute Leg Bridge Extension Variations and Alternatives
How to do the Glute Leg Bridge Extension
Start by lying flat on your back with your knees bent and feet flat on the floor. Your arms should be at your sides, palms down.
Push through your heels and lift your hips off the floor until your knees, hips, and shoulders form a straight line.
As you hold the bridge position, extend one leg out straight, keeping your thighs parallel. Hold this position for a few seconds, ensuring your hips stay lifted and even.
Lower your extended leg back to the starting position while still holding the bridge.
Lower your hips back down to the floor to return to the initial position.
Repeat the exercise, alternating the leg that extends with each repetition.
Aim for a set number of repetitions per leg or a specific duration for each leg's extension. Remember to keep the movement controlled, and focus on engaging your glute muscles throughout the exercise.
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Glute Leg Bridge Extension FAQs
What muscles does the Glute Leg Bridge Extension work?
The Glute Leg Bridge Extension 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 Glute Leg Bridge Extension?
None. The Glute Leg Bridge Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Glute Leg Bridge Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Glute Leg Bridge Extension variations and alternatives?
Similar exercises include the Alternating Single-Leg Isometric Glute Bridge Hold, Bodyweight Standing Hip Extension, Straight-Leg Bridge Raise and Alternating Bridge Leg Lift.
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