Leg Over Knee Glute Bridge
Expert Advice
Ensure your foot is flat on the ground and drive through your heel to effectively target the glutes.
How-to-do Steps
- Lie on your back with one foot flat on the ground and the other leg crossed over the knee.
- Drive through the heel of the foot on the ground to lift your hips up, squeezing your glutes.
- Lower your hips back down with control.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Leg Over Knee Glute Bridge 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
Glutes50%
Secondary
Hamstrings25%
Quads25%
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 Leg Over Knee Glute Bridge work?
Leg Over Knee Glute Bridge primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Leg Over Knee Glute Bridge?
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 Leg Over Knee Glute Bridge suitable for beginners?
Yes, Leg Over Knee Glute Bridge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
