Leg Over Knee Glute Bridge
Description
The leg over knee glute bridge is a glute bridge with one ankle crossed over the opposite knee. The crossed position turns the move into a unilateral glute bridge. It loads the planted glute and trains hip rotation control.
Muscle Group
Equipment Required
Leg Over Knee Glute Bridge Instructions
- Lie on the back with the knees bent and feet flat.
- Cross one ankle over the opposite knee.
- Place the arms at the sides palms down.
- Brace your core and keep the chest up.
- Drive through the planted heel to lift the hips.
- Squeeze the glute hard at the top.
- Lower with control to the start.
- Finish then switch sides.
Leg Over Knee Glute Bridge Form & Visual
Leg Over Knee Glute Bridge Benefits
- Builds single leg glute
- Strong glute isolator
- Trains each side
- Useful warm-up
- Builds the glutes
Leg Over Knee Glute Bridge Muscles Worked
- Gluteus maximus
- Hamstrings
- Core
Leg Over Knee Glute Bridge Variations & Alternatives
- Glute Bridge
- Single Leg Glute Bridge
- Hip Thrust
- Frog Pump
