Single-Leg Glute Bridge with External Rotation
Strengthen your glutes & improve hip mobility with this single-leg bridge variation! Feel the burn!
The Single-Leg Glute Bridge with External Rotation mainly works the glutes & hips and hamstrings, with help from the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Single-Leg Glute Bridge with External Rotation Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis)
Single-Leg Glute Bridge with External Rotation Variations and Alternatives
How to do the Single-Leg Glute Bridge with External Rotation
Begin by lying flat on your back on a comfortable surface, arms at your sides, knees bent, and feet flat on the ground about hip-width apart.
Engage your core and lift one foot off the floor. This will be the leg you'll externally rotate during the movement.
Push through the heel of your grounded foot, raising your hips off the ground, and squeeze the glutes at the top of the movement. Your grounded leg, hips, and torso should form a straight line.
As you bridge upwards, externally rotate the lifted leg by turning the knee out to the side without dropping your pelvis.
Hold the bridge and the external rotation for a moment, ensuring your hips stay level and elevated.
Return your elevated leg to the center, and lower your hips back to the starting position without touching the ground to maintain tension.
Repeat for the desired number of repetitions and then switch legs.
Make sure to keep the movement controlled, and be careful not to arch your lower back excessively or let your hips drop unevenly during the exercise.
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Single-Leg Glute Bridge with External Rotation FAQs
What muscles does the Single-Leg Glute Bridge with External Rotation work?
The Single-Leg Glute Bridge with External Rotation mainly works the glutes & hips and hamstrings, with help from the hip abductors (outer thighs) and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Glute Bridge with External Rotation?
None. The Single-Leg Glute Bridge with External Rotation is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Glute Bridge with External Rotation go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Glute Bridge with External Rotation variations and alternatives?
Similar exercises include the Alternating Single-Leg Isometric Glute Bridge Hold, Hip Abduction Bridge, Dumbbell Single-Leg Glute Bridge and Side Hip Glute Bridge Raise.
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