Glute bridge single leg

Muscles worked: Hamstrings
Hamstrings
🔧 no equipment ↕ Hinge 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie on your back, knees bent, feet flat. Extend one leg straight, aligned with your thigh. Engage your core, press through the grounded foot to lift hips, forming a straight line from shoulders to knees. Squeeze glutes at the top. Slowly lower hips back down without touching the ground. Repeat, alternating legs.

Muscles Worked

Biceps FemorisSemitendinosus
Secondary: Transverse Abdominis, Erector Spinae, Glute Medius

Tips

Maintain core engagement for stability. Keep the extended leg straight and aligned. Squeeze glutes at the peak. Avoid lower back arching; maintain a neutral spine. Control the movement throughout.

Similar exercises

Weighted single leg glute bridge Hamstrings, Glutes · 🔧 plate 3/10 Resistance band single leg glute bridge Hamstrings, Glutes · 🔧 Resistance band 2/10 Glute bridge Glutes, Hamstrings · 🔧 no equipment 1/10 Resistance band glute bridge alternating leg raise Hamstrings · 🔧 Resistance band 2/10 Dumbbell glute bridge Hamstrings · 🔧 Dumbbells 2/10 Balance trainer glute bridge Hamstrings · 🔧 Balance Trainer 2/10 Stability ball glute bridge Hamstrings, Abs · 🔧 Stability Ball 2/10 Weighted glute bridge Glutes · 🔧 plate 3/10
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