Staggered Leg Glute Bridge
Strengthen your glutes and improve stability! This variation of the glute bridge targets each side for a more balanced, powerful workout.
The Staggered Leg Glute Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Staggered Leg Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Staggered Leg Glute Bridge Variations and Alternatives
How to do the Staggered Leg Glute Bridge
Begin by lying flat on your back on a mat or comfortable surface with your knees bent and feet flat on the floor.
Extend one leg so that the heel is on the floor and the toes are pointing upwards, while the other foot remains flat.
Push through the heel of the flat foot and drive your hips upward, contracting your glutes and keeping your extended leg straight.
Your body should form a straight line from your shoulders to the knee of the extended leg.
Hold the bridge position for a moment, squeezing your glutes at the top of the movement.
Slowly lower your hips back down to the starting position without touching the floor to maintain tension.
Complete the desired number of repetitions on one leg before switching to the other leg.
Cautions: Keep your movements controlled throughout the exercise. Do not overextend or hyperextend your lower back at the top of the movement. Engage your core to maintain stability and protect your spine.
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Staggered Leg Glute Bridge FAQs
What muscles does the Staggered Leg Glute Bridge work?
The Staggered Leg Glute Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Staggered Leg Glute Bridge?
None. The Staggered Leg Glute Bridge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Staggered Leg Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Staggered Leg Glute Bridge variations and alternatives?
Similar exercises include the Alternating Single-Leg Isometric Glute Bridge Hold, Barbell Ka Glute Bridge, Bottle-Weight Glute Bridge and Straight-Leg Bridge Raise.
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