Procaryote
Knee · Strengthening

Single-leg Glute Bridge

Single-leg glute bridge, 3 sets, 10 repetitions per leg, hold 2 seconds at the top

Illustration of the Single-leg Glute Bridge exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Hold: 2 seconds in the top position

Description: Lie on your back, one leg bent on the ground and the other leg extended towards the ceiling. Slowly lift your pelvis by contracting your glutes until your body forms a straight line from shoulders to knee, then hold the position for 2 seconds before gently lowering down.

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

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Allongé sur le dos, une jambe pliée, l'autre tendue vers le haut
Clinical goal
Renforcement musculaire du genou et des fessiers
Also known as
élévation de bassin sur une jambe, pont fessier sur une jambe, hip thrust unipodal

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.