Lying Single Glute Lift
Expert Advice
Keep your core tight and focus on using your glutes to lift your leg, avoiding using your lower back to do the work.
How-to-do Steps
- Lie on your back with one leg bent and the other straight.
- Press through the heel of the bent leg to lift your hips off the ground.
- Squeeze your glutes at the top of the movement.
- Lower your hips back down without touching the floor and repeat.
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Muscles Worked
Lying Single Glute Lift 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 Lying Single Glute Lift work?
Lying Single Glute Lift primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Single Glute Lift?
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 Lying Single Glute Lift suitable for beginners?
Yes, Lying Single Glute Lift is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
