Single-Leg Elevated Glute Bridge

Introduction

The Single-Leg Glute Bridge with Bench is a highly effective exercise designed to target the gluteal muscles, hamstrings, and core, while also enhancing unilateral strength and stability. By elevating the shoulders on a bench, this variation increases the range of motion, thereby intensifying the muscle activation and engagement. This exercise is particularly beneficial for those looking to correct muscle imbalances, improve athletic performance, and build a stronger, more sculpted posterior chain. Whether you're a beginner or an advanced lifter, incorporating the Single-Leg Glute Bridge with Bench into your routine can help you achieve significant hypertrophy and functional strength gains.

Execution

How to Perform a Single-Leg Glute Bridge with Bench

Setup

1. Position a bench horizontally behind you.
2. Sit on the ground with your back against the bench, knees bent, and feet flat on the floor.
3. Extend one leg out straight, keeping the other foot flat on the ground.
4. Rest your upper back on the bench, ensuring your shoulder blades are supported.
5. Place your arms out to the sides for stability or across your chest.

Execution

1. Engage your core and squeeze your glutes.
2. Drive through the heel of the grounded foot to lift your hips towards the ceiling.
3. Continue to lift until your extended leg, hips, and shoulders form a straight line.
4. Hold the top position for a moment, ensuring your glutes are fully contracted.
5. Slowly lower your hips back down to the starting position, maintaining control.
6. Repeat for the desired number of repetitions.

Finishing

1. After completing the set, switch legs and repeat the exercise on the other side.
2. Once both sides are done, carefully stand up from the ground.
3. Perform any necessary stretches to cool down and relax your muscles.