Procaryote
Knee · Strengthening

Single-Leg Glute Bridge Hold

Single-leg glute bridge hold, 3 sets, hold 15 seconds per leg

Illustration of the Single-Leg Glute Bridge Hold exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 15 seconds per leg

Description: Lie on your back with knees bent and feet flat on the ground. Slowly lift your pelvis by contracting your glutes, keeping one leg extended toward the ceiling, then hold the position for 15 seconds. Lower gently and switch legs.

Tips: Keep your back straight and avoid excessive arching of the spine. Engage the glute muscles to stabilize the pelvis.

Progression: Gradually increase the hold duration up to 30 seconds per leg as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Allongé sur le dos, genoux fléchis, pieds au sol
Clinical goal
Renforcement musculaire du genou et des fessiers
Also known as
élévation de bassin à une jambe, pont unilatéral, levée de bassin sur une jambe

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Single-leg glute bridge on heelSingle-leg glute bridge on heel, 3 sets, 8 repetitions per leg, hold 2 seconds at the top Single-leg Glute Bridge with Elevated LegSingle-leg glute bridge with elevated leg, 3 sets, 8 repetitions per leg, hold 2 seconds at the top Single-leg Glute Bridge with Semi-extended LegSingle-leg glute bridge with semi-extended leg, 3 sets, 8 repetitions per leg, hold 2 seconds at the top Single-leg Isometric PressSingle-leg isometric press, 3 sets, hold 10 seconds per leg Single-leg Isometric Spanish SquatSingle-leg isometric Spanish squat, 3 sets, hold 20 seconds per leg, with strap or band Single-leg Isometric SquatSingle-leg isometric squat, 3 sets, hold for 20 seconds per leg Single-leg Jump SquatSingle-leg jump squat, 3 sets, 6 repetitions per leg, 60 seconds rest between sets Single-leg Knee Extension in StandingSingle-leg knee extension, 3 sets, 10 repetitions per leg

See all knee exercises →

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.