Single-Leg Elevated Glute Bridge Pulse
The Single-Leg Elevated Glute Bridge Pulse mainly works the glutes & hips, with help from the hamstrings, hip abductors (outer thighs) and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Leg Elevated Glute Bridge Pulse Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Hip Abductor (gluteus medius); Spinal Erectors (erector spinae)
How to do the Single-Leg Elevated Glute Bridge Pulse
Setup
Lie flat on your back on a mat.
Place one foot firmly on the chosen box or elevated platform with your knee bent.
Straighten your other leg, keeping it elevated in the air throughout the movement.
Secure a mini-loop resistance band just above your knees for added glute activation.
Movement
Drive through the heel of the elevated foot to lift your glutes off the floor until your body forms a straight line from your shoulders to your knee.
In the top position, perform a small downward pulse by slightly lowering your hips and quickly driving back up using your glutes.
Keep your core engaged and avoid arching your lower back.
Complete the desired number of pulses before switching sides.
Single-Leg Elevated Glute Bridge Pulse FAQs
What muscles does the Single-Leg Elevated Glute Bridge Pulse work?
The Single-Leg Elevated Glute Bridge Pulse mainly works the glutes & hips, with help from the hamstrings, hip abductors (outer thighs) and lower back. The main muscles are the gluteus maximus.
What equipment do you need for the Single-Leg Elevated Glute Bridge Pulse?
None. The Single-Leg Elevated Glute Bridge Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Elevated Glute Bridge Pulse go on?
It belongs on leg day in a push/pull/legs routine.
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