Glute Bridge One Leg On Floor With Bent Knee
Glute Bridge One Leg On Floor With Bent Knee Exercise Description
The Glute Bridge One Leg on Floor (bent knee) is a unilateral hip extension exercise that targets the gluteus maximus while challenging pelvic stability. With one foot planted and the opposite leg held bent off the floor, your hips extend against bodyweight, requiring the gluteus medius/minimus and deep core to resist rotation. Hamstrings assist hip extension, and the trunk maintains a neutral spine throughout. This variation helps you learn to load the hip evenly, keep the knee tracking over the toes, and achieve full hip extension without arching the lower back. It’s a controlled, floor-based movement that emphasizes precise lumbopelvic alignment and smooth force through the stance foot.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Gluteus Minimus, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Glute Bridge One Leg On Floor With Bent Knee Exercise
‘- Lie supine, arms at your sides for balance, head and neck neutral.
– Bend both knees; plant one foot flat, hip-width, toes forward.
– Lift the other leg so the hip and knee stay bent ~90°, keeping thighs parallel and pelvis level.
– Lightly brace your abdominal wall; set ribs stacked over pelvis.
– Create a “tripod foot” on the planted side (big toe base, little toe base, heel).
– Drive the floor away through the planted foot (emphasize heel) and squeeze the glute to lift.
– Raise until the working-side knee, hip, and shoulder form a straight line; avoid lumbar arching.
– Keep pelvis square; do not let it drop or rotate toward the lifted leg.
– Maintain the working knee tracking over the second/third toe; don’t let it cave inward.
– Lower the hips under control, keeping the spine neutral and the nonworking leg quiet.
Glute Bridge One Leg On Floor With Bent Knee Tips
‘- Keep head and neck neutral with arms at your sides for balance.
– Plant the working foot hip-width with toes pointing straight forward.
– Lift the nonworking leg so both hip and knee stay at about 90°, with thighs parallel.
– Lightly brace your abdominal wall and keep ribs stacked over your pelvis.
– Create a “tripod foot” on the planted side: big toe base, little toe base, and heel all grounded.
– Drive the floor away through the planted heel while you squeeze the glute to lift.
– Raise your hips until the working-side knee, hip, and shoulder form a straight line without arching your lower back.
– Keep your pelvis level and square; don’t let it drop or rotate toward the lifted leg.
– Maintain the working knee tracking over the second/third toe and control the lowering while keeping the nonworking leg quiet.
Glute Bridge One Leg On Floor With Bent Knee Beginner Introduction
The Glute Bridge One Leg on Floor (bent knee) is a single-leg floor exercise centered on strong, controlled hip lifting. One leg supports the body while the other stays bent and suspended, so the working side glutes and hamstrings handle most of the effort. Because only one foot is grounded, the hips and core have to steady the pelvis against tipping or twisting, and the upper body stays relaxed and stable against the floor.
This variation places special attention on how the hip carries the load and how the knee lines up with the foot during the lift. The goal is a smooth rise of the hips until the body forms a straight line from shoulder to knee on the working side, without extra arching through the lower back. As the hips lower, the movement remains slow and deliberate, maintaining a steady trunk and consistent pressure through the planted foot. Overall, it emphasizes control, symmetry, and clean hip-driven motion.