Alternate Single Leg Glute Bridge
Engage your glutes and core to lift one leg and bridge your hips off the floor.
- 45 secDuration
- 1 × 12Reps
- No equipmentEquipment
Muscles Targeted
- Glutes
- Hamstring
- Core
How to Perform
- Lie on back, knees bent, feet flat.
- Lift one leg straight up.
- Push through heel to lift hips.
- Lower hips with control.
- Repeat on same side.
- Switch legs.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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