Single Straight Leg Glute Bridge Hold
Description
The single straight leg glute bridge hold is an isometric glute drill. Holding the top of a single leg bridge with the off leg straight forces the working glute and hamstring to fight gravity through the entire hold.
Muscle Group
Equipment Required
Single Straight Leg Glute Bridge Hold Instructions
- Lie on the back with the knees bent and feet flat.
- Extend one leg straight out at hip level.
- Keep the other foot planted close to the glutes.
- Place the arms at the sides palms down.
- Brace the core and drive through the planted foot.
- Lift the hips to full extension.
- Hold the bridge position isometrically.
- Continue for the working time then switch sides.
Single Straight Leg Glute Bridge Hold Form & Visual
Single Straight Leg Glute Bridge Hold Benefits
- Isolates one glute.
- Isometric hold builds endurance.
- Bodyweight move.
- Useful for glute activation.
- Builds glute strength.
Single Straight Leg Glute Bridge Hold Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
Single Straight Leg Glute Bridge Hold Variations & Alternatives
- Single Leg Glute Bridge
- Glute Bridge Hold
- Hip Thrust
- Frog Pump
