Single Straight Leg Glute Bridge Hold
Perform a single straight leg glute bridge hold to engage your glutes and improve stability.
- Lie on your back with one leg extended straight and the other bent with your foot flat on the floor.
- Press through the heel of the bent leg to lift your hips off the ground, forming a straight line from your shoulders to your extended foot.
- Hold this position, squeezing your glutes at the top, while keeping your core engaged.
- Maintain the hold for the desired duration, then lower your hips back to the ground.
How to perform the Single Straight Leg Glute Bridge Hold
- Set up. Set up in a stable, balanced starting position appropriate for the Single Straight Leg Glute Bridge Hold 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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