Procaryote
Knee · Strengthening

Single-leg glute bridge on heel

Single-leg glute bridge on heel, 3 sets, 8 repetitions per leg, hold 2 seconds at the top

Illustration of the Single-leg glute bridge on heel exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Hold: 2 seconds at the top position

Description: Lie on your back, one leg bent with the heel on the ground and the other leg extended. Push through the heel of the bent leg to lift the pelvis by contracting the glutes, keeping the body aligned, then hold the position for 2 seconds before slowly lowering down.

Tips: Keep your back straight and avoid excessive arching of the spine. Control the movement to prevent tilting to the side.

Progression: Gradually increase the number of repetitions or the duration of the hold when the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
None
Starting position
Lying on the back, one leg bent, the other extended
Clinical goal
Strengthen the muscles around the knee and the glutes
Also known as
hip lift on one leg, single-leg glute bridge, glute bridge on a heel

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.