Single Straight-Leg Glute Bridge Hold
Strengthen glutes & core! Single Straight-Leg Glute Bridge Hold builds stability and a stronger backside. Feel the burn!
The Single Straight-Leg Glute Bridge Hold mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single Straight-Leg Glute Bridge Hold Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Single Straight-Leg Glute Bridge Hold Variations and Alternatives
How to do the Single Straight-Leg Glute Bridge Hold
Lie on your back with your arms resting by your sides, palms down.
Bend one knee and plant that foot firmly on the floor, while keeping the other leg straight.
Push through your heel to lift your hips up, forming a straight line from your knees to your shoulders.
As you lift, extend the straight leg up towards the ceiling.
Hold this position, keeping your hips raised and your core tight to stabilize your body.
Focus on squeezing your glutes at the top of the movement.
Maintain the hold for the desired duration while breathing evenly.
Slowly lower your hips back to the starting position.
Repeat the exercise for the same duration while switching the leg that remains on the floor.
Ensure to perform an equal number of sets for each leg.
Remember to keep your movements controlled and to focus on the stability and tension in your glutes and hamstrings throughout the exercise. Adjust the duration of the hold according to your fitness level, aiming to maintain proper form throughout the hold.
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Single Straight-Leg Glute Bridge Hold FAQs
What muscles does the Single Straight-Leg Glute Bridge Hold work?
The Single Straight-Leg Glute Bridge Hold mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single Straight-Leg Glute Bridge Hold?
None. The Single Straight-Leg Glute Bridge Hold is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single Straight-Leg Glute Bridge Hold go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single Straight-Leg Glute Bridge Hold variations and alternatives?
Similar exercises include the Alternating Single-Leg Isometric Glute Bridge Hold, Straight-Leg Bridge Raise, Dumbbell Single-Leg Glute Bridge and Chair Single-Leg Glute Bridge.
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