One Leg Glute Bridge with External Rotation
Expert Advice
Ensure your movements are slow and controlled, and focus on squeezing your glutes at the top of the movement.
How-to-do Steps
- Lie on your back with one leg bent and the foot flat on the floor, the other leg extended straight out.
- Rotate the extended leg outward, keeping your hips square.
- Lift your hips off the ground by pressing through the heel of the bent leg.
- Lower your hips back to the ground.
- Repeat for the desired number of repetitions before switching legs.
Details
Primary
Quads50%
Glutes30%
Secondary
Hamstrings20%
Equipment
Body weight
Exercise Type
Strength
