Type: Unilateral Isolation
Primary Muscles: Gluteus Maximus
Secondary Muscles: Hamstrings, Core
Exercise Key Form:
1. Lie on your back with one knee bent and the other leg extended straight.
2. Press through the heel of the bent leg to lift your hips.
3. Squeeze glutes at the top, ensuring hips remain level.
4. Lower slowly without touching the floor before the next rep.
5. Switch legs and repeat.
NASM-CPT Tip: Keep hips squared—if one side dips, reduce range of motion to maintain control.
Why This Exercise Is Important: Isolates glutes more than standard bridges, improving single-leg strength, balance, and stability.
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