Glute Bridge One Leg on Floor (bent knee)
Perform the glute bridge with one leg bent and the other leg on the floor. This exercise targets the glutes and hamstrings while improving stability.
- Lie on your back with your knees bent and feet flat on the floor.
- Lift one leg off the ground, keeping the knee bent at 90 degrees.
- Press through the heel of the foot on the floor to lift your hips towards the ceiling.
- Hold the position for a moment before lowering your hips back to the ground.
How to perform the Glute Bridge One Leg on Floor (bent knee)
- Set up. Set up in a stable, balanced starting position appropriate for the Glute Bridge One Leg on Floor (bent knee) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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