The single leg glute bridge is excellent for strengthening your glutes, hamstrings, and lower back. By enhancing these muscles, this exercise can reduce injury risk by stabilizing your hips and pelvis.
How to Perform:
– Lie on your back on a comfortable surface.
– Bend one knee, foot flat on the ground; extend the other leg straight.
– Place your arms at your sides, palms down, or cross them over your chest.
– Engage your core by pulling your belly button toward your spine.
– Exhale and press your foot into the ground, lifting your hips while squeezing your glutes.
– Pause at the top, then lower your hips back down.
– Repeat for the desired reps, then switch legs.
Tips:
– Keep your hips level and avoid twisting.
– Increase difficulty by holding a weight on your hips or using an unstable surface (like a balance ball) for your supporting leg.
Listen to your body and adjust as needed to ensure safe and effective performance.