Bench Exercises: Single Leg Glute Bridge

The single leg glute bridge is a great exercise that tones and strengthens your glutes, hamstrings and other core muscles. If you have never performed this exercise before, ask for a spotter in order to prevent possibly injury.

About the Single Leg Glute Bridge

As with any new strength training exercise, it is important to learn a bit about the single leg glute bridge before performing it. The single leg glute bridge is an exercise that strengthens and tones the muscles of the lower back, hamstrings and glute muscles. Strengthening these muscles is not only important to help in the stabilization of the core, but also increases the metabolic rate, thereby producing an effective way to prevent weight gain.

Preparing for the Single Leg Glute Bridge

Before performing the single leg glute bridge, you must make all of the necessary preparations. Start by finding a bench that comes to a height approximately at the midpoint between your knees and hips. Clear the area around the bench, making sure there is no other exercise equipment that could possibly get in your way and cause injury. Finally, ask a gym employee or a fellow gym member if he or she would be willing to spot you during the exercise. A spotter is not only important in helping to prevent injury, but can also give you tips regarding your performance.

Performing the Single Leg Glute Bridge

Start by sitting on the edge of the bench, with your knees bent and your feet flat on the floor. Lay back, so that your back, shoulders, neck and head are all resting comfortably on the bench. Carefully slide your body off the edge of the bench, so that only your head, neck and shoulders are now supported. Your entire torso as well as your lower body should be off the bench, with your knees still bent and feet flat on the ground. Using the muscles in your lower back, glutes and hamstrings, keep your hips and lower back raised. At this point, your body should be in a straight line from your head to your knees. Take a few deep breaths. As as you exhale, carefully lift your right leg off the ground. Extend it in front of your body, keeping it at the same height as your spine. Keep your leg as straight as possible, and hold for at least 20 seconds before switching to the other leg. Do at least two sets of ten repetitions in order to maximize your benefits from this exercise.

Adding a Challenge to the Single Leg Glute Bridge

If the basic form of this exercise is too simple, you will need to add a challenge to make it more appropriate for you. One great way to do this is by placing the foot which is on the ground on a bosu ball. This will force your core muscles to work even harder, thereby greatly intensifying this exercise.


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