Single-Leg Glute Bridge Hold

The top of the single-leg glute bridge held for time: hips extended and level while one leg is lifted, so one glute carries the whole position.

How to do it

1. Lie on your back with one knee bent and that foot flat, and lift the other leg so the thigh is roughly vertical.
2. Push through the heel of the planted foot and lift the hips until the body is straight from the knee to the shoulders.
3. Level the pelvis so the lifted side does not drop, and tuck the ribs down.
4. Hold the top position for the prescribed time, keeping the lifted knee still.
5. Lower the hips under control and repeat on the other side.

Tips

• Watch the pelvis rather than the height: a level hip at a lower position beats a high, twisted one.
• Keep the planted heel close to the glute so the hamstring does not cramp.
• Extend the free leg straight if the position feels easy, but only while the pelvis stays level.

Muscles

Primary: Glutes (max)

Secondary: Erector spinae, Hamstrings