Leg Over Knee Glute Bridge
Strengthen your glutes with the Leg Over Knee Glute Bridge. This bodyweight exercise isolates each glute, improving hip stability and power.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Leg Over Knee Glute Bridge
Glute Bridge Two Legs on Bench
Hips · Gluteus Maximus · Body weight
Single Leg Glute Bridge with Knee to Chest
Hips · Gluteus Maximus · Body weight
Dumbbell Single Leg Glute Bridge
Hips · Gluteus Maximus · Dumbbell
Resistance Band Glute Bridge
Hips · Gluteus Maximus · Resistance Band
Description
A challenging glute bridge variation where the exerciser lies on his back with one foot flat on the ground and the other leg crossed over the knee of the grounded foot, then lifts his hips off the ground.
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How to do Leg Over Knee Glute Bridge
- 01Setup
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.
- 02Setup
Cross one ankle over the opposite knee, creating a figure-four shape, ensuring your hips remain level.
- 03
Engage your core and glutes, then press through the heel of your grounded foot to lift your hips off the floor.
- 04
Continue lifting until your body forms a straight line from your shoulders to your grounded knee, squeezing your glute at the top.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Leg Over Knee Glute Bridge work?
Leg Over Knee Glute Bridge primarily targets Gluteus Maximus. Secondary muscles include Hamstrings, Quadriceps.
Is Leg Over Knee Glute Bridge good for beginners?
Leg Over Knee Glute Bridge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Leg Over Knee Glute Bridge?
You need Body weight to perform Leg Over Knee Glute Bridge. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Leg Over Knee Glute Bridge?
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.
What are common mistakes when doing Leg Over Knee Glute Bridge?
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.
Related exercises
Bench Hip Extension
Hips · Gluteus Maximus · Body weight
Straight Leg Kickback (kneeling)
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Single Leg Bridge with Outstretched Leg
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Single Leg Bridge with Hip Flexion
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Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store