Single-leg glute bridge

Legsintermediaterepsno equipment

Lying on the back with one foot flat and the other leg pointing straight up, the planted heel drives the hips up until shoulders, hips and knee form a straight line, then the hips lower; switch sides after the set.

How to do it

1. Lie on your back with the arms flat on the floor by the sides, palms down; bend the left knee with the left foot flat on the floor about 30-40 cm from the buttocks, so that the knee is at about 90 degrees when the hips are up.
2. Extend the right leg straight up toward the ceiling, toes pointing up; it stays straight and vertical for the whole set.
3. Press through the left heel and squeeze the glutes to lift the hips until shoulders, hips and left knee form one straight line; the upper back, head and arms stay on the floor, hips level (not dropping on the right side). Hold 1 second.
4. Lower the hips slowly until they almost touch the floor and repeat. After the set, switch sides.

Muscles worked

Main: glutes
Supporting: hamstrings, adductors, lower back, abs