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Single Leg Glute Bridge

Glute stability is vital in preventing lower limb injuries: Single leg glute bridge is one way to do this, while toning.

Lie on the floor or an exercise mat with your arms straight at your sides. Fold one leg holding the other straight.

Exhale and simultaneously, lift the pelvis and the straight leg.

Inhale and slowly return to starting position. Complete all the repetitions for one set and change legs.

 


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Glute Bridge

Squats have become popular for great glutes. While lifting heavy is important, we shouldn´t forget those bodyweight moves that allow us to focus on engaging and activating the specific muscles.

The hip joint extends through the hamstrings, gluteal muscles and extensors.

The easiest exercise to work hip extension is the Glute Bridge.

How to do it:

  1. Lying face up on the floor with your arms at your sides and your knees bent. Contract your abdominal muscles to flatten your low back into the floor and try to maintain this contraction throughout the exercise.
  2. Exhale and lift the hips off the floor by pushing through the floor with your heels. The result should be a bridge from the back of your shoulders to your knees. Do not push your hips too high because it will cause an arch in your lower back.
  3. Inhale, lower your hips, and repeat. Nice and easy :)

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