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Glute Bridge One Leg on Floor

Exercise Profile

Body PartHips
EquipmentBody weight
Primary MusclesGluteus Maximus
Secondary Muscles
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Introduction to the Glute Bridge One Leg on Floor

The Glute Bridge One Leg on Floor is a lower body exercise that primarily targets the glutes, but also works the hamstrings and core, enhancing strength, stability, and balance. It's an ideal workout for individuals of all fitness levels, including beginners, due to its adjustable intensity. People would want to do this exercise because it not only improves lower body strength and posture, but also aids in injury prevention and can enhance performance in other athletic activities.

Performing the: A Step-by-Step Tutorial Glute Bridge One Leg on Floor

  • Lift one foot off the floor and extend it straight out, keeping your other foot flat on the floor.
  • Pushing through your heel on the ground, lift your hips off the floor while keeping your back straight and your core engaged.
  • Hold this position for a few seconds, making sure to squeeze your glutes at the top.
  • Slowly lower your hips back down to the floor, then repeat the exercise with the other leg.

Tips for Performing Glute Bridge One Leg on Floor

  • Balanced Body Weight: When raising one leg off the floor, ensure your body weight is evenly distributed on your supporting foot and your shoulders. Avoid leaning too much on one side as this can lead to strain and injury.
  • Controlled Movement: When lifting your hips off the floor, do it in a slow and controlled manner. Avoid rushing the movement or using momentum to lift your hips. This ensures that your glutes and hamstrings are fully engaged.
  • Full Hip Extension: Common mistake is not fully extending the hips. Make sure to lift your hips until your body forms a straight line from your shoulders to your knees. This maximizes the engagement of your glutes and hamstrings

Glute Bridge One Leg on Floor FAQs

Can beginners do the Glute Bridge One Leg on Floor?

Yes, beginners can perform the Glute Bridge One Leg on Floor exercise. This exercise is a modification of the traditional Glute Bridge and is often recommended for beginners because it requires less strength and balance. However, it's important to ensure proper form to avoid injury. If you're new to exercise, it may be beneficial to perform these exercises under the supervision of a trainer or fitness professional.

What are common variations of the Glute Bridge One Leg on Floor?

  • Single Leg Glute Bridge with Foot on Swiss Ball: Instead of placing one foot on the floor, you place it on an unstable surface like a Swiss ball, which challenges your balance and stability.
  • Elevated Single Leg Glute Bridge: In this variation, instead of having your foot on the floor, you place it on an elevated surface like a bench or step, which increases the range of motion and targets the glutes more intensely.
  • Glute Bridge with Ankle Weight: This variation involves strapping an ankle weight to the raised leg while performing the exercise to add extra resistance and increase the challenge.
  • Glute Bridge with Knee Squeeze: This variation involves placing a small exercise ball or foam block between your knees and squeezing it while performing the exercise, which engages your inner thighs

What are good complementing exercises for the Glute Bridge One Leg on Floor?

  • The Deadlift is another excellent exercise that complements the Glute Bridge One Leg on Floor because it works on the same muscle groups, particularly the glutes and hamstrings, but also engages the lower back and core, enhancing overall body strength and balance.
  • The Hip Thrust is a related exercise to the Glute Bridge One Leg on Floor as it focuses on the glute muscles in a similar manner, but it also involves the hip flexors and core, which can improve hip mobility and stability, making it a perfect addition to a lower body workout.

Related keywords for Glute Bridge One Leg on Floor

  • One Leg Glute Bridge Workout
  • Bodyweight Hip Exercise
  • Single Leg Floor Bridge
  • Unilateral Glute Bridge Exercise
  • Bodyweight One Leg Hip Lift
  • Glute Strengthening with One Leg Bridge
  • Single Leg Glute Bridge for Hip Strength
  • Floor Exercise for Hips
  • Unilateral Bodyweight Hip Exercise
  • One Leg Glute Bridge for Hip Training