Procaryote
Knee · Strengthening

Single-leg Glute Bridge with Elevated Leg

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

Illustration of the Single-leg Glute Bridge with Elevated Leg exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Hold: 2 seconds in the elevated position

Description: Lie on your back, one leg bent on the ground and the other leg extended and elevated. Push through the heel on the ground to lift the pelvis by contracting the glutes, keeping the elevated leg straight. Maintain the top position for 2 seconds before slowly lowering down.

Tips: Keep your back straight without arching, contract the glutes to stabilize the pelvis, and control the movement to avoid jerks.

Progression: Gradually increase the number of repetitions or the duration of holding in the elevated position as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
banc, chaise
Starting position
Allongé sur le dos, une jambe fléchie au sol, l'autre jambe tendue et surélevée
Clinical goal
Renforcement musculaire du genou et des fessiers
Also known as
pont fessier jambe levée, élévation bassin jambe tendue, pont unipodal surélevé

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.