Single Leg Glute Bridge with External Rotation
Description
The single leg glute bridge with external rotation is a glute focused bridge variation. Adding an external rotation of the off leg loads the glute medius and adds rotational stability work to the standard bridge.
Muscle Group
Equipment Required
Single Leg Glute Bridge with External Rotation Instructions
- Lie on the back with the knees bent and feet flat.
- Lift one foot off the floor and rotate the knee out to the side.
- Keep the other foot planted close to the glutes.
- Place the arms at the sides palms down.
- Brace the core and keep the chest up.
- Drive through the planted foot to lift the hips.
- Squeeze the working glute and side glute at the top.
- Lower with control and continue for all reps then switch.
Single Leg Glute Bridge with External Rotation Form & Visual
Single Leg Glute Bridge with External Rotation Benefits
- Isolates one glute.
- External rotation loads the side glute.
- Bodyweight move.
- Useful for hip stability.
- Builds the glute medius.
Single Leg Glute Bridge with External Rotation Muscles Worked
- Gluteus maximus
- Gluteus medius
- Hamstrings
Single Leg Glute Bridge with External Rotation Variations & Alternatives
- Single Leg Glute Bridge
- Hip Thrust
- Clamshell
- Fire Hydrant
