Leg Over Knee Glute Bridge

Description

How to Do Leg Over Knee Glute Bridge

1. 1
   Setup

   Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and heels a few inches from your glutes.

2. 2
   Setup

   Cross one ankle over the opposite knee, creating a figure-four shape, ensuring your hips remain level.

3. 3

   Engage your core and glutes, then press through the heel of your grounded foot to lift your hips off the floor.

4. 4

   Continue lifting until your body forms a straight line from your shoulders to your grounded knee, squeezing your glute at the top.

5. 5

   Slowly and with control, lower your hips back to the starting position, maintaining tension in your glute throughout the descent.

Tips

• Actively drive through the heel of your grounded foot to maximize glute activation and minimize hamstring involvement.
• Maintain a neutral spine throughout the movement; avoid arching your lower back by engaging your abdominal muscles.
• Focus on a controlled, slow eccentric (lowering) phase to increase time under tension and enhance muscle engagement.
• Ensure your grounded knee tracks in line with your toes; do not let it collapse inward or flare outward.

Common Mistakes

• ×Arching the lower back instead of lifting with the glutes can strain the spine; fix this by performing a slight posterior pelvic tilt and bracing your core before lifting.
• ×Not lifting the hips high enough limits glute contraction; fix this by driving through the heel to achieve full hip extension where your body forms a straight line from shoulder to knee.
• ×Pushing off the toes of the grounded foot shifts activation to the hamstrings; fix this by actively pressing through the entire grounded foot, emphasizing the heel, to better target the glutes.