Single-Leg Glute Bridge Hold

The top of the single-leg glute bridge held for time: hips extended and level while one leg is lifted, so one glute carries the whole position.

Equipment

Bodyweight

Experience

intermediate

Movement

compound

Primary muscles

Secondary muscles

Lower Back · Hamstrings

Instructions

01
Lie on your back with one knee bent and that foot flat, and lift the other leg so the thigh is roughly vertical.
02
Push through the heel of the planted foot and lift the hips until the body is straight from the knee to the shoulders.
03
Level the pelvis so the lifted side does not drop, and tuck the ribs down.
04
Hold the top position for the prescribed time, keeping the lifted knee still.
05
Lower the hips under control and repeat on the other side.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.