How to do a Single-Leg Glute Bridge with External Rotation
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single-Leg Glute Bridge with External Rotation
Target muscles worked
Instructions for Proper Form
Single-Leg Glute Bridge with External Rotation is a variation on the more standard Glute Bridge. Like the Glute Bridge, this compound exercise primarily targets the glutes. By performing this exercise with one leg and adding external rotation at the top, you add instability and further recruit smaller muscles around your hips. This is a great exercise for improving glute activation and hip stability.
- Lie flat on your back with your knees bent and feet flat on the floor with your hands palm down on the floor for balance.
- Extend your left leg and raise your hips off the ground to create a straight line from your shoulders to your knees.
- Laterally swing your straight left leg away from your body and then return it back in towards your body.
- Repeat with the opposite side.
Alternatives & Variations to Single-Leg Glute Bridge with External Rotation
1. Standing Leg Side Circle
12.6 mSCORESWAPPED 1,837 TIMESStanding Leg Side Circle is an isolation exercise that targets the hip flexors and adductors. By performing circular motions with your leg, you engage muscles around your hips that are often neglected in other exercises. This is a great exercise for improving hip mobility and stability, and it’s particularly beneficial for athletes looking to enhance their lateral movements.
2. Knee to Chest Stretch
5.1 mSCORESWAPPED 437 TIMESKnee to Chest Stretch is an isolation stretch that targets the lower back and glutes. This stretch involves lying on your back and pulling one or both knees toward your chest. It helps increase flexibility in the lower back and relieve tension in the lumbar spine. It’s a great addition to any warm-up or cool-down routine to improve mobility and reduce the risk of injury.
3. Side Leg Hip Circle
10.6 mSCORESWAPPED 425 TIMESSide Leg Hip Circle is an isolation exercise that primarily targets the glutes and hips. By lying on your side and drawing circles with your top leg, you engage your hip flexors and glutes through a full range of motion. This is an excellent exercise for improving hip mobility and stability, as well as strengthening the smaller stabilizing muscles around the hip joint.
4. Pigeon Pose
7.1 mSCORESWAPPED 373 TIMESPigeon Pose is a yoga stretch that primarily targets the hip flexors and glutes. By extending one leg back and resting the other leg bent in front, you significantly stretch the hip joints and muscles. This pose is excellent for improving hip mobility and flexibility, making it a beneficial addition to any lower body or mobility routine.
5. Seated Figure Four
10.5 mSCORESWAPPED 350 TIMESSeated Figure Four is an isolation stretching exercise that primarily targets the glutes and hip flexors. By placing one ankle over the opposite knee and leaning forward, you can effectively stretch the glutes and hips. This stretch is excellent for improving lower body flexibility and addressing tightness in the hips and glutes, which can be beneficial for a variety of lower body exercises.
6. Hip Thrust
97 mSCORESWAPPED 296 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
7. Lying Figure Four
6.6 mSCORESWAPPED 195 TIMESLying Figure Four is an isolation stretch that primarily targets the glutes and the outer hip muscles. By lying on your back and placing one ankle over the opposite knee, you create a 'figure four' shape. This position allows for a deep stretch, promoting flexibility and relieving tension in the glutes and lower back. It’s a great exercise for improving mobility in the hips, especially post workout or after long periods of sitting.