Straight One Leg Glute Bridge Hold
Expert Advice
Engage your core and squeeze your glutes at the top of the movement to maximize muscle activation.
How-to-do Steps
- Lie on your back with one leg extended straight out and the other foot planted on the floor.
- Drive through your planted heel to lift your hips off the ground.
- Hold the bridge position, keeping your hips level.
- Lower your hips back to the starting position.
- Repeat on the other side after completing the set.
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Muscles Worked
Straight One Leg Glute Bridge Hold 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
Glutes60%
Secondary
Hamstrings20%
Quads20%
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 Straight One Leg Glute Bridge Hold work?
Straight One Leg Glute Bridge Hold 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 Straight One Leg Glute Bridge Hold?
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 Straight One Leg Glute Bridge Hold suitable for beginners?
Yes, Straight One Leg Glute Bridge Hold is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
