Glute Bridge One Leg on Bench
Expert Advice
Keep your pelvis level throughout the movement to ensure even glute activation and to protect your lower back.
How-to-do Steps
- Sit on the floor with your upper back against a bench and one foot flat on the bench, the other leg extended.
- Push through the heel on the bench to lift your hips up, keeping your extended leg in line with your torso.
- Hold the position at the top for a moment, then slowly lower your hips back down.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Glute Bridge One Leg on Bench primarily targets the Glutes, Hamstrings, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes80%
Hamstrings10%
Quads10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Glute Bridge One Leg on Bench work?
Glute Bridge One Leg on Bench primarily targets the Glutes, Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Glute Bridge One Leg on Bench?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Glute Bridge One Leg on Bench suitable for beginners?
Yes, Glute Bridge One Leg on Bench is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
