Single-Leg Glute Bridge
Step 1 - Lie on your back with knees bent, feet flat on the floor
Step 2 - Extend one leg straight out, keeping thighs parallel
Step 3 - Drive through planted heel to lift hips up
Step 4 - Lower with control, complete all reps before switching legs
Recommended Sets & Time:
Beginner: 2-3 sets of 6-10 reps each leg, 60 seconds rest
Intermediate: 3-4 sets of 10-15 reps each leg, 45 seconds rest
Advanced: 4-5 sets of 15-25 reps each leg, 30 seconds rest
What to Focus On:
Glute squeeze - You should feel this primarily in your bottom muscles, not your lower back
Hip level maintenance - Keep your hips level, don't let the non-working side drop down
Planted heel drive - Push through the heel of your planted foot to lift your hips
Core stability - Keep your abs engaged to maintain proper alignment throughout
Modifications:
Easier: Keep both feet on the ground and perform regular two-leg glute bridges
Harder: Hold the top position for 3-5 seconds before lowering back down
