Bodyweight Single Leg Foot Elevated Glute Bridge

Instructions for proper form

1. Begin by sitting on the ground with your back against a bench or elevated surface. Position one foot on the elevated surface and keep the other leg flat on the ground. 2. Plant the heel of the elevated foot firmly on the bench and engage your core. 3. Press through the heel of the elevated leg, lifting your hips off the ground while squeezing your glutes. Your body should form a straight line from your shoulders to your elevated knee. 4. Hold the top position for a brief moment, making sure not to overextend your back. 5. Slowly lower your hips back down to the starting position, keeping the movement controlled. 6. Repeat for the recommended reps and then switch legs.

Common mistakes to avoid

1. Letting your hips drop during the movement. 2. Overextending the lower back instead of keeping a neutral spine. 3. Not engaging the core, leading to instability. 4. Focusing on pushing with the toes instead of the heel. 5. Rushing the movement instead of maintaining control.

Benefits

Specific benefits of the exercise

1. Strengthens the glutes, particularly the gluteus maximus. 2. Improves hip stability and lower back strength. 3. Enhances athletic performance by targeting the posterior chain. 4. Can help improve posture by strengthening the glutes and hamstrings.

Expected results and timeframe

With consistent training, beginners can expect to see improved glute strength and muscle tone within 4-6 weeks. Enhanced stability and performance in other exercises may also be noticeable in this timeframe..

Who this exercise is best for

This exercise is best for beginners looking to strengthen their glutes, individuals rehabilitating from lower body injuries, and those who prefer bodyweight exercises without additional resistance.

Scientific studies supporting its effectiveness

Studies have shown that hip extension exercises, like the glute bridge, significantly activate the gluteus maximus. Research published in the Journal of Strength and Conditioning Research demonstrates improved glute strength and activation with regular practice of bridge variations.

Variations

Beginner modifications

1. Standard Glute Bridge (both feet on the ground). 2. Performing the bridge without elevation. 3. Reducing the range of motion by not raising hips as high.

Advanced progressions

1. Single Leg Glute Bridge with a pause at the top. 2. Weighted Single Leg Glute Bridge (using a dumbbell or weight plate on the hips). 3. Elevated single leg glute bridge with added instability, such as using a stability ball.

Integrations

Complementary exercises

1. Bodyweight Squats. 2. Lunges. 3. Deadlifts (bodyweight or with light weights).

Super set recommendations

1. Superset with Lunges for a balanced approach to lower body strength. 2. Superset with Plank variations for core strengthening.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching. 2. Bodyweight Single Leg Foot Elevated Glute Bridge: 3 sets of 10-12 reps per leg. 3. Bodyweight Squat: 3 sets of 12-15 reps. 4. Plank: 3 sets of 30-60 seconds.

Exercise combinations

1. Combining with Deadlifts for overall posterior chain engagement. 2. Pairing with Hip Thrusts to further target the glute muscles.

Best time to do this exercise in your workout

This exercise is best performed during the strength training portion of your workout, ideally after a warm-up and before moving on to more complex compound movements.