Single Leg Glute Bridge and Squeeze
10 reps
Bridge up on one leg while pinching a ball between your thighs.
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GLUTES
Single Leg Glute Bridge and Squeeze
This pairs a single-leg bridge with a medicine ball squeezed between the thighs, so your glutes are working to lift the hips while your inner thighs and core fight to hold the ball in place. Training one side at a time exposes and evens out left-right differences, and the added squeeze ramps up overall activation. It's a compact drill for hip stability and balanced glute strength.
How to do it
- 1
Lie face up with both feet flat and a medicine ball held snugly between your thighs.
- 2
Set your arms out to your sides for support and brace your midsection.
- 3
Squeeze the glutes and press through both feet to lift your hips, keeping the ball pinned.
- 4
Shift your weight onto one foot and extend the other leg out so it lines up with your torso.
- 5
Lower your hips slowly while keeping tension through the working glute, then reset and switch sides.