How to do a Single-Leg Glute Bridge with External Rotation
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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.
Alternative Exercises to Single-Leg Glute Bridge with External Rotation
1. Standing Leg Side Circle
12.6 mSCORESWAPPED 1,603 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.
- Beginner
- Glutes
2. Side Leg Hip Circle
10.6 mSCORESWAPPED 416 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.
- Beginner
- Glutes
3. Knee to Chest Stretch
5.1 mSCORESWAPPED 403 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.
- Beginner
- Glutes
4. Pigeon Pose
7.1 mSCORESWAPPED 353 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.
- Beginner
- Glutes
5. Seated Figure Four
10.5 mSCORESWAPPED 269 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.
- Beginner
- Glutes
6. Hip Thrust
97 mSCORESWAPPED 204 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.
- Beginner
- Glutes
7. Lying Figure Four
6.6 mSCORESWAPPED 186 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.
- Beginner
- Glutes
8. Single Leg Kickback
86.2 mSCORESWAPPED 155 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
9. Single Leg Hip Thrust
80.4 mSCORESWAPPED 136 TIMESSingle Leg Hip Thrust is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this compound exercise primarily targets the glutes and hamstrings. By performing the exercise one leg at a time, you add more instability to the movement, which can help improve muscle activation and address strength discrepancies between sides. This variation provides a greater focus on single-leg strength and balance.
- Beginner
- Glutes
10. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 131 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.