Demo & instructions
Elevated Single-Leg Glute Bridge
Also known as: Foot-Elevated Single-Leg Bridge, Shoulders-Down Single-Leg Hip Thrust
Instructions
A single-leg glute bridge with the working foot on a chair, step or sofa. Raising the foot lengthens the range and pulls the hamstrings into the work, making it the hardest bridge you can do without weight.
- Movement
- Hip extension
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–15 reps
Setup
- 1Lie on your back with one heel on a knee-high surface and that knee bent to about ninety degrees.
- 2Hold the other leg straight up or hug the knee toward the chest.
Execution
- 1Drive the heel into the surface and lift the hips as high as they will go.
- 2Pause at the top with the glute squeezed and the hips level.
- 3Lower the hips under control until they hover just above the floor.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
