Knee to Chest Single Leg Glute Bridge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Unilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Knee to Chest Single Leg Glute Bridge" is a bodyweight exercise that primarily targets the glutes while also engaging the hip flexors. To perform the exercise, you lie on your back with one knee bent and the other leg extended. You lift your hips off the ground, pressing through the heel of the bent leg, while bringing the extended leg towards your chest. This movement activates the glutes and hip flexors, promoting strength and stability. It’s a great exercise for improving glute activation and building lower body strength without the need for any equipment.
How to Perform
Start by lying flat on your back with your knees bent and your arms resting by your sides.
Bring one knee up towards your chest and gently hold it with both hands.
Engage your glutes and lift your hips off the floor, pressing through the foot that remains on the ground.
Gradually lower your hips back to the floor, returning to the starting position with control.
Complete the desired number of repetitions on one side, then switch to the other leg and repeat the process.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
In the beginning, you may need to hold your knee in place with your hands, but as your strength improves, you can progress by using a contraction of the hip flexor to hold the leg steady without assistance.
While performing any glute bridge variation, it’s crucial to avoid letting your hips drop or rotate during the movement. This ensures proper form and maximizes effectiveness.
Single-leg variations require more stability from both the hips and core, so you may need to modify the exercise if you’re not yet able to maintain adequate strength and control.
If you notice your hamstrings becoming too active during the exercise, focus on pressing through the heel of the foot that’s on the ground, shifting more of the weight toward the back of the foot to activate the glutes more effectively.
Avoid arching your back as you lift your hips. The movement should occur through the hip joint, with no change in the position of your spine. Keep your back neutral to protect your lower back and maintain optimal form.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to lift your hips. Focus on slow, controlled movements to prevent wasting energy and ensure the glutes are the primary muscle being worked.
Don’t Let Your Hips Drop: Make sure your hips do not sag towards the floor during the exercise. Keep your hips lifted throughout the movement to engage the glutes effectively and avoid unnecessary strain on your lower back.
Don’t Overarch Your Lower Back: Avoid creating an arch in your lower back when lifting your hips. The movement should originate from the hips, not the spine. Keep your back neutral to protect your lower back and ensure the glutes are doing the work.
Avoid Rotating Your Hips: Do not allow your hips to rotate or shift side to side as you perform the movement. Keep your pelvis stable and aligned to maximize glute activation and maintain proper form.
Don’t Push Through Your Toes: When pressing your foot into the ground, avoid pushing through the toes. Instead, focus on driving through the heel to better activate the glutes and prevent overuse of the hamstrings.
Avoid Arching Your Neck: Keep your neck relaxed and in a neutral position, not craning your head or lifting it off the ground. Tension in the neck can cause unnecessary strain and distract from the primary muscle focus.
Don’t Rush the Movement: Perform the exercise at a slow, controlled pace. Rushing through the reps can lead to improper form and reduce the effectiveness of the exercise.
Don’t Let Your Core Relax: Engage your core throughout the movement to stabilize your spine and protect your lower back. A relaxed core can lead to instability and potential injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
