Single-Leg Calf Glute Bridge Raise
The Single-Leg Calf Glute Bridge Raise mainly works the glutes & hips and calves / shins, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Leg Calf Glute Bridge Raise Muscles Worked
Primary
Glutes (gluteus maximus); Upper Calf (gastrocnemius)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Single-Leg Calf Glute Bridge Raise
Setup
Lie on your back on a mat.
Place a resistance band around your thighs, just above your knees.
Bend your knees and place your feet flat on the floor, about hip-width apart.
Raise one foot slightly off the floor, keeping that knee bent.
Movement
Drive through the heel of the planted foot to lift your hips toward the ceiling, engaging your glutes at the top.
At the peak of the glute bridge, perform a calf raise on the planted leg by driving through your toes and lifting your heel off the floor.
Lower your heel, then lower your hips back to the starting position with control.
Keep your core braced throughout the entire movement to stabilize your pelvis.
Single-Leg Calf Glute Bridge Raise FAQs
What muscles does the Single-Leg Calf Glute Bridge Raise work?
The Single-Leg Calf Glute Bridge Raise mainly works the glutes & hips and calves / shins, with help from the hamstrings and core. The main muscles are the gluteus maximus and gastrocnemius.
What equipment do you need for the Single-Leg Calf Glute Bridge Raise?
None. The Single-Leg Calf Glute Bridge Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Calf Glute Bridge Raise go on?
It belongs on leg day in a push/pull/legs routine.
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