Single Leg Glute Bridge with External Rotation

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.