Single-Leg Glute Bridge with External Rotation
10 reps
Bridge on one leg, then swing the free leg out and back.
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GLUTES
Single-Leg Glute Bridge with External Rotation
This combines a single-leg bridge with an outward swing of the raised leg, adding a rotational demand at the top. Holding the bridge on one side loads the glute hard, while the leg swing recruits the smaller stabilizers around the hip. It's great for improving glute activation and controlling the hip through a wider range.
How to do it
- 1
Lie on your back with knees bent, feet flat, and palms pressed to the floor for balance.
- 2
Extend one leg straight and lift your hips so your body forms a line from shoulders to knee.
- 3
Keeping that leg straight, swing it out to the side away from your body.
- 4
Bring the leg back toward the midline under control while holding the bridge.
- 5
Complete your reps, then lower and repeat on the opposite side.