Suspension Single Leg Foot Elevated Glute Bridge

Instructions for proper form

1. Begin by setting up the suspension trainer at an appropriate height. 2. Lie on your back with one foot elevated on the suspension trainer’s foot cradle, and the other foot flat on the ground. 3. Engage your core and press through the heel of the elevated foot to lift your hips off the ground, creating a straight line from your shoulders to your knees. 4. Squeeze your glutes at the top of the movement. 5. Lower your hips back down without touching the ground, maintaining tension in your muscles. 6. Repeat for the desired number of reps before switching to the other leg.

Common mistakes to avoid

1. Avoid arching your back; keep your spine neutral throughout the movement. 2. Don’t let your elevated foot lose contact with the suspension strap; keep it stable. 3. Ensure your knee doesn’t go past your toes on the grounded leg. 4. Don’t rush through the exercise; maintain control and proper form.

Benefits

Specific benefits of the exercise

This exercise effectively targets the gluteus maximus and engages stabilizing muscles in the hip, core, and lower back, enhancing strength, stability, and balance.

Expected results and timeframe

With consistent practice, you may see improved glute strength and muscle tone within 4-6 weeks, alongside enhanced hip stability and core control..

Who this exercise is best for

This exercise is ideal for individuals looking to strengthen their glutes, athletes focusing on lower body power and stability, and those in rehabilitation programs post lower body injuries.

Scientific studies supporting its effectiveness

Studies show that hip extension exercises effectively target the gluteus maximus, contributing to improved athletic performance and reduced risk of injury by strengthening hip stabilizers.

Variations

Beginner modifications

To modify, perform the exercise with both feet on the ground, gradually progressing to the single-leg elevated position as strength improves.

Advanced progressions

For advanced practitioners, try adding a resistance band around your knees for added tension, or perform a single-leg elevated bridge on an unstable surface like a stability ball for increased difficulty.

Integrations

Complementary exercises

Complement this exercise with squats, lunges, and deadlifts to further target the glutes and lower body musculature.

Super set recommendations

Pair this exercise with a quad-dominant movement like barbell squats or front squats to effectively balance muscle targeting in the lower body.

Sample workout routines

Incorporate into a lower body workout as follows: 1) Squats – 3 sets of 10 reps. 2) Suspension Single Leg Foot Elevated Glute Bridge – 3 sets of 12 reps per leg. 3) Romanian Deadlifts – 3 sets of 10 reps.

Exercise combinations

Combine this exercise with core stabilization exercises like planks or bicycle crunches for a comprehensive lower body and core workout.

Best time to do this exercise in your workout

This exercise is best performed towards the middle of a lower body workout after warming up and preceding heavier compound lifts to maximize strength output.