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Glutes · Intermediate

Single Leg Glute Bridge with External Rotation

Single-leg floor bridge with the free hip externally rotated, emphasizing glute strength and pelvic control.

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Exercise overview

Training details

GlutesHamstringsAbductorsCore

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with one foot planted near the hip and the free hip opened outward in external rotation.
  2. 02Brace the ribs down and keep the pelvis square while the free leg stays quiet.
  3. 03Drive through the planted heel to lift the hips until the planted-side glute finishes the extension.
  4. 04Pause without arching the lower back or letting the planted knee collapse inward.
  5. 05Lower slowly, complete the set, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionGlute BridgeRelated variationPelvic Tilt Into BridgeRelated variationResistance Band Glute Bridge AbductionRelated variationResistance Band One Leg Glute BridgeRelated variationRolling BridgeRelated variationStability Ball Glute Bridge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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