Glutes · Intermediate

Single-Leg Glute Bridge

Glutes · also Hamstrings, Glute Med

Equipment: Mat

How to do it

• Lie on your back, one foot flat near your glutes, other leg lifted
• Gently brace your abs so your low back stays flat
• Press through the planted heel and squeeze that glute to lift
• Rise until shoulder, hip and knee line up, hips level
• Lower slowly with control, then switch legs after the set

Common mistake

✕ HIP DROPPING ON ONE SIDE → ✓ KEEP BOTH HIPS LEVEL

Starting point: 3 sets × 10–12 per side, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, pmc.ncbi.nlm.nih.gov, uhs.princeton.edu, gvsu.edu.