Procaryote
Hip · Strengthening

Unilateral Glute Bridge on the Floor

Unilateral glute bridge on the floor, 3 sets, 10 repetitions per leg, hold 2 seconds at the top

Illustration of the Unilateral Glute Bridge on the Floor exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Hold: 2 seconds at the top

Description: Lie on your back with knees bent at 90 degrees, feet flat and hip-width apart. Slowly lift the pelvis by contracting the glute of the working leg, keeping the other leg extended towards the ceiling, until shoulders, pelvis, and knee are aligned. Hold the position for 2 seconds, then gently lower down.

Tips: Keep your back straight and avoid excessive arching. Contract the glute thoroughly to maximize effectiveness. Breathe regularly throughout the exercise.

Progression: Gradually increase the number of repetitions or the duration of the hold at the top up to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
exercise mat
Starting position
Lying on back, knees bent, feet flat on the ground
Clinical goal
Strengthen gluteal muscles and improve pelvic stability
Also known as
single-leg glute bridge, unilateral pelvic lift, hip bridge unilaterale

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.