Glute Bridge One Leg on Floor (bent knee)
Expert Advice
Avoid arching your back by engaging your core throughout the exercise, and focus on driving through the heel of the working leg.
How-to-do Steps
- Lie on your back with one foot flat on the floor and the other leg bent with foot lifted towards the ceiling.
- Drive through the heel of the foot on the floor to lift your hips up, keeping the other leg pointed upwards.
- 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 Floor (bent knee) primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
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 Floor (bent knee) work?
Glute Bridge One Leg on Floor (bent knee) primarily targets the Glutes. 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 Floor (bent knee)?
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 Floor (bent knee) suitable for beginners?
Yes, Glute Bridge One Leg on Floor (bent knee) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
