Knee to Chest Single Leg Glute Bridge Overview
The knee to chest single leg glute bridge is a variation of the glute bridge and an exercise used to isolate the glutes.
This particular exercise is often used as an activation or warm up exercise for the glutes and performed prior to your main workout/compound lift.
The knee to chest single leg glute bridge also provides a stretch on the opposing muscle groups of the lower body as you perform the range of motion.
Knee to Chest Single Leg Glute Bridge Instructions
- Setup in a supine position with your knees bent and hands by your sides.
- Pull one knee to your chest and hold it.
- Bridge the hips up by driving your down foot into the floor.
- Slowly lower back to the starting position and repeat on the opposite side for the desired number of repetitions before switching sides.
Knee to Chest Single Leg Glute Bridge Tips
- Initially you will likely have to hold the knee in place with your hands but as you get stronger, you can progress the exercise by holding the leg in place using a static contraction of the hip flexor.
- With any sort of glute bridging variation, it’s important that you don’t allow the hips to drop or rotate as you are complete repetitions. Single leg variations require higher levels of hip and core stability and as such, they may need to be regressed until the individual demonstrates appropriate levels of strength.
- If you find that the hamstrings are overactive during the movement, seek to drive through the heel directly and keep most of the weight towards the posterior aspect of your foot.
- Don’t arch the back as you bridge the hips, the movement should take place directly through the hip joint and the spinal position shouldn’t change at all.