Bodyweight Single Leg Glute Bridge

Instructions for proper form

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. 2. Extend one leg straight up in the air while the other foot remains on the ground. 3. Engage your core and press through your heel of the grounded foot, lifting your hips towards the ceiling. 4. Keep your shoulders and head on the ground; do not arch your back. 5. At the top, hold for a moment, squeezing your glutes. 6. Slowly lower your hips back to the ground. 7. Repeat for the desired number of repetitions, then switch legs.

Common mistakes to avoid

1. Arching the back – keep your spine neutral. 2. Letting the extended leg drop down or bend – keep it straight and in line with your body. 3. Not using the glutes – focus on squeezing your glutes at the top of the movement. 4. Elevating the shoulders off the ground.

Benefits

Specific benefits of the exercise

1. Strengthens the glutes effectively. 2. Improves hip stability and balance. 3. Enhances core stability. 4. Can alleviate lower back pain through improved muscle balance.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect to notice improvements in glute strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to strengthen their glutes, individuals rehabbing from lower body injuries, and those focusing on improving their core stability.

Scientific studies supporting its effectiveness

Studies, including research published in the Journal of Strength and Conditioning Research, indicate that glute bridges are effective in targeting the gluteus maximus while reducing lower back strain compared to other exercises.

Variations

Beginner modifications

1. Standard Glute Bridge (with both feet on the ground and lifting hips up). 2. Place your arms at your sides for extra support. 3. Lowering the number of repetitions.

Advanced progressions

1. Single-leg glute bridge with foot elevated on a bench. 2. Adding a resistance band around the thighs for increased difficulty.

Integrations

Complementary exercises

1. Hip Thrusts. 2. Squats (focusing on glute engagement). 3. Deadlifts (Romanian style for hamstring and glute focus).

Super set recommendations

Super set the Single Leg Glute Bridge with Bodyweight Squats for a focused lower body workout. Perform a set of squats immediately followed by a set of glute bridges.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio. 2. Exercise Circuit: 3 sets of 12-15 reps of Single Leg Glute Bridges, followed by 3 sets of Bodyweight Squats. 3. Cool down with stretching focusing on hamstrings and glutes.

Exercise combinations

Combine the Single Leg Glute Bridge with lunges and step-ups for a comprehensive lower body workout targeting the glutes, quads, and hamstrings.

Best time to do this exercise in your workout

Best performed during the strength training portion of your workout, after a proper warm-up but before high-intensity exercises for optimal activation of the glutes.