Exercise Library
Bench-Supported Single-Leg Glute Bridge






The bench-supported single-leg glute bridge is a simple but effective glute and hip stability exercise that adds range of motion and difficulty to a normal single-leg glute bridge.
 
 
Execution
 
Place your upper back on a bench and bend one knee to place that foot flat on the floor. Keeping the other leg straight and your abs tight, push through the floor with the whole foot but a preference for the heel and extend your hip maximally, bringing the straight leg up alongside the thigh of the bent leg and keeping the hips squared off facing the ceiling. Consciously focus on active glute contraction and tight abs to ensure the motion is at the hip and not through excessive lumbar extension. Return to the bottom under control, ideally just grazing the floor without resting on it. It’s a good practice to hold the final rep of each set at the top for a few seconds.
 
 
Purpose
 
The bench-supported single-leg glute bridge helps develop strength and activation in the glutes more effectively than the bilateral bridge, and develops better stability in the hips and trunk by training better proprioception and control. By elevating the back on a bench, the range of motion and difficulty are increased relative to bridging on the floor.
 
 
Variations
 
The bench-supported single-leg glute bridge can be done as isometric holds rather than reps, and resistance can be added with a bar, dumbbell, kettlebell or plate over the hips/abs, or with a band.
 
 
Programming
 
The bench-supported single-leg glute bridge can be used in training preparation to get the glutes activated without excessive fatigue with 2-4 sets of 5-15 reps, or post-workout with resistance for sets of 5-10 if appropriate.




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