Single Leg Jumping Glute Bridge
Description
The single leg jumping glute bridge is an explosive single leg bridge variation. From a single leg bridge position, you drive the hips up powerfully so the foot leaves the ground momentarily.
Muscle Group
Equipment Required
Single Leg Jumping Glute Bridge Instructions
- Lie on your back with one knee bent and the foot flat on the floor.
- Extend the other leg straight out.
- Place the arms at your sides for support.
- Brace the core and squeeze the glute on the working side.
- Drive the hips up powerfully through the planted heel.
- Allow the planted foot to leave the floor at the top of the bridge.
- Land softly back into the bridge position.
- Repeat for all reps then switch sides.
Single Leg Jumping Glute Bridge Form & Visual
Single Leg Jumping Glute Bridge Benefits
- Builds explosive glute power.
- Single leg setup trains unilateral strength.
- No equipment needed.
- Carryover to sprinting and jumping.
- Improves hip extension force.
- Develops total posterior chain strength.
Single Leg Jumping Glute Bridge Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Adductors
Single Leg Jumping Glute Bridge Variations & Alternatives
- Single Leg Glute Bridge
- Glute Bridge Hold
- Hip Thrusts
- Jumping Squat
- Dumbbell Single Leg Glute Bridge
- Bodyweight Single Leg KAS Glute Bridge
- Leg Over Knee Glute Bridge
