Moves/Glute Bridge - Single leg ISO

Glute Bridge - Single leg ISO

ID: 675

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Exercise Type:
Lower Step
Contraindications:
None
Equipment:
Floor Based, Dumbbell
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. The standing leg stays engaged even when it is the recovery leg.
  2. 2. Keep the torso upright; a slight forward lean is acceptable but avoid collapsing.
  3. 3. Hip flexor of the trailing leg should feel a stretch at the bottom.
  4. 4. Control the step length on each rep — inconsistency loads unevenly.

Regression:

Half-kneeling holds focusing on pelvic alignment before progressing to moving lunge variations.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.