Knee Leg over Glute Bridge
Target glutes & core with this bridge variation! Elevate your workout, feel the burn, and build a stronger you.
The Knee Leg over Glute Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Knee Leg over Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Knee Leg over Glute Bridge Variations and Alternatives
How to do the Knee Leg over Glute Bridge
Start by lying on your back with your knees bent and feet flat on the ground. Place your arms by your sides for support.
Cross one leg over the other, placing the ankle just above the knee on the opposite thigh.
Pushing through the heel of the foot that's still on the ground, lift your hips off the floor. Your upper body and the foot on the floor should form a straight line from your shoulders to your knees.
Squeeze your glutes at the top of the movement and hold for a moment.
Slowly lower your hips back down to the starting position.
Perform the desired number of repetitions, and then switch legs to repeat the movement with the opposite leg crossed over.
Keep your movements controlled, focusing on the contraction of your glutes. Adjust the number of repetitions and sets according to your fitness level.
---
Knee Leg over Glute Bridge FAQs
What muscles does the Knee Leg over Glute Bridge work?
The Knee Leg over Glute Bridge 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 Knee Leg over Glute Bridge?
None. The Knee Leg over Glute Bridge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Knee Leg over Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Knee Leg over Glute Bridge variations and alternatives?
Similar exercises include the Alternating Single-Leg Isometric Glute Bridge Hold, Froggy Glute Bridge, Glute Bridge & Open-Up and Hip Abduction Glute Bridge.
Training calculators
Work out the numbers behind your training before your next session.