How to Do One Leg Glute Bridge Properly

You have heard of glute bridges before, but have you ever heard of one leg glute bridge? If you haven’t, then I am afraid you have been missing out on quite a lot.

You see, there are some things that just make sense in life – fries with ketchup, guacamole with chips, glute bridges in your exercise routine if you want to build your booty.

It is common knowledge how great glute bridges are for firmer and better-looking glutes.

But the glute bridge variation that we may be familiar with involves working both legs at the same time. So then, what happens when we can only use one leg at time?

Is it counter-intuitive? Fitness trainer Whitney Johns does not think so. In fact, she posits that doing the single-leg variation not only intensifies this workout but also helps you work other muscles in the posterior chain apart from the glutes.

This is an exercise that focuses on the multiple muscles in your body including the hip flexors, back muscles, glutes, and hamstrings.

HOW TO DO ONE LEG GLUTE BRIDGE

  • Spread a mat on the floor and lie on it face-up
  • Bend the left knee such that your left foot is flat and firm on the mat.
  • Stretch your right leg in front of you and let your arms stay at your sides with the palms facing down. Tuck your chin in throughout the whole exercise. To achieve this, assume you are holding an egg under your chin. If you have achieved all these and a neutral spine, that will be your starting position.
  • Lift the right foot such that it is around a 45-degree angle from the mat.
  • Breathe in, and then raise your hips, until your shoulders and knees are aligned. Tighten your core and squeeze your glutes as you do so.
  • Lower your hips to the mat and do a specified number of reps before switching legs.

ONE LEG GLUTE BRIDGE BENEFITS

WORKS GLUTE MUSCLES

This exercise is the ultimate booty workout. The gluteals are made of the gluteus Maximus, gluteus medius, and gluteus minimus. This exercise engages all three giving you a more defined and stronger booty.

MORE INTENSE

Doing this exercise one leg at a time adds a level of intensity to it. It also ropes in other muscles that the regular glute bridges may overlook, such as the hamstrings and the lower back. All these make it more intense.

MINIMISES BACK PAIN

A lot of people these days spend most of their days in a seated position, either at the work desk in the office or at work.

While we are all for working hard and making that money, sitting for long periods of time can have detrimental effects on the posture and general form.

It affects your hip mobility, weakens the muscles in your lower back, and tightens your piriformis muscle. This can then lead to back pain.

Strengthening the glutes will reduce, resolves, or prevent this back pain altogether and this exercise is one way of seeing to it that this happens.

GREAT AESTHETICS

Because who does not fancy a good-looking booty?!

ONE LEG GLUTE BRIDGE ALTERNATIVES

GLUTE BRIDGE

If you find it hard to do the single-leg glute bridge, a good place to start would be the regular glute bridge. For the regular glute bridge, you will plant both feet firmly on the ground before lifting the hips.

This exercise will help you build strength before progressing to the one leg variation.