How to Do Alternating One Leg Glute Bridge
Maintain form throughout each phase of movement.
Keep the shoulders pressed to the floor.
If cramping occurs in the back of the thighs, reposition the pelvis and/or stretch the thigh muscles.
Beginning One Leg Glute Bridge
1. Lie flat on the back and bend the knees. The feet should be flat on the floor, with about two fists in the distance between them. The toes should be pointing straight ahead.
2. The arms should lie straight along either side of the body with the palms facing upward.
3. Draw in the tummy bringing the belly button towards the spine. Squeeze the hips together. Hold this posture throughout the movement.
One Leg Glute Bridge Movement
1. Press the knees together and extend one leg out straight.
2. Slowly lift the hips off the floor until the back is straight. Do not overextend.
3. Hold briefly and then slowly lower the hips back to the starting position.
4. Alternate the supporting leg between each repetition.
5. Allow brief pauses between each repetition.
6. Maintain form and repeat for the desired number of repetitions.
One Leg Glute Bridge Benefits
A single-leg glute bridge is a unilateral glute bridge that works the hamstrings, hip flexors, lower back muscles, and gluteal muscles (including the gluteus maximus, medius, and minimus).