Lying Single Glute Lift
Tone your glutes with the Lying Single Glute Lift! Strengthen and sculpt your backside with this targeted bodyweight exercise.
The Lying Single Glute Lift mainly works the glutes & hips, with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Lying Single Glute Lift Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Lying Single Glute Lift Variations and Alternatives
How to do the Lying Single Glute Lift
Begin by lying flat on your stomach on a comfortable surface, with your legs extended straight, toes pointed, and your arms folded under your forehead.
Engage your core to keep your spine in a neutral position throughout the movement.
Slowly lift one leg off the ground, keeping your knee straight and toes pointed. As you lift your leg, squeeze your glutes.
Raise your leg as high as you comfortably can without straining your lower back or twisting your hips. Your upper body should remain relaxed and in contact with the ground.
Hold the lifted position briefly at the top before gently lowering your leg back to the starting position.
Perform the desired number of repetitions with one leg before switching to the other leg.
Focus on smooth, controlled movements rather than speed.
Breathe out as you lift your leg and inhale as you lower it back down.
Tips: - Avoid lifting your leg too high if it causes discomfort in your lower back. - Keep your hips grounded and avoid rotating them as you lift your leg. - This exercise can be modified by lifting both legs simultaneously for an advanced variation known as a double glute lift.
Please remember to consult with a fitness professional if you are new to this exercise or if you have any pre-existing conditions or concerns.
Lying Single Glute Lift FAQs
What muscles does the Lying Single Glute Lift work?
The Lying Single Glute Lift mainly works the glutes & hips, with help from the hamstrings and lower back. The main muscles are the gluteus maximus.
What equipment do you need for the Lying Single Glute Lift?
None. The Lying Single Glute Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Single Glute Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Single Glute Lift variations and alternatives?
Similar exercises include the Alternating Lying Straight-Leg Lift, Lying Shift Anterior Pelvic, Alternating Lying Glute Bent-Knee Raise and Lying Butt Curl.
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