Straight One Leg Glute Bridge (Left)
Intermediate
Expert Advice
If your hamstring cramps, bring your planted heel slightly closer to your hips. A foot placed too far away makes the hamstrings work harder.
How-to-do Steps
- Lie on your back with arms beside you and your left foot planted near your hips.
- Extend your right leg and keep it airborne throughout each repetition.
- Press through your left foot, raising your hips until shoulders, hips, and left knee align.
- Lower your hips gently to the floor while keeping your right leg lifted.
- Complete the prescribed left-leg repetitions, then switch sides only if programmed.
Common Mistakes
- Lower back arches at the topFix: keep your ribs down and stop lifting sooner.
- Pelvis drops toward the airborne legFix: shorten your lift and keep both hip bones level.
Coach Cues
Push through your left footKeep your hips levelRight leg stays airborne
Short reminders to keep in mind during every set.
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Muscles Worked
Straight One Leg Glute Bridge (Left) 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
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Single-leg support requires pelvic control while the opposite leg stays straight and airborne.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Straight One Leg Glute Bridge (Left) work?
Straight One Leg Glute Bridge (Left) primarily targets the Glutes. 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 (Left)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Straight One Leg Glute Bridge (Left) suitable for beginners?
Straight One Leg Glute Bridge (Left) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Straight One Leg Glute Bridge (Left)?
Lower back arches at the top: keep your ribs down and stop lifting sooner. Pelvis drops toward the airborne leg: shorten your lift and keep both hip bones level.
