Strength

Single-Leg Glute Bridge

by Kaira

One hip carries the whole lift, so a side that has been coasting gets found out.

How to do it

  1. Lie on your back, one foot flat and close to your seat, the other knee hugged toward your chest.
  2. Press through the planted heel and lift the hips until the body is one line.
  3. Keep the hips level — no dropping on the free side — then lower slowly and swap.
Barbell Hip ThrustGlutes · Intermediate · 3 × 10Glute BridgeGlutes · Beginner · 3 × 12Half-Kneeling Hip Flexor StretchQuads · Beginner · 2 × 30 sStanding Hip Flexor StretchQuads · Beginner · 2 × 30 sStanding Quad StretchQuads · Beginner · 2 × 30 sDumbbell Hip ThrustGlutes · Beginner · 3 × 12

In these programs

with Jace

Strength at home, no kit

4 wk · 3×/wk · 20 min/day

  • Home
  • No equipment
  • Beginner
with Kaira

Stand tall

4 wk · 4×/wk · 10 min/day

  • Home
  • No equipment
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Single-Leg Glute Bridge — how to do it, muscles worked · Sport AI