Single Leg Glute Bridge with External Rotation

Description

How to do Single Leg Glute Bridge with External Rotation

1. 01
   Setup

   Lie supine on the floor with your knees bent, feet flat on the ground hip-width apart, and arms resting beside your body with palms down.

2. 02
   Setup

   Extend one leg straight up towards the ceiling, keeping it in line with your hip and maintaining a slight bend in the knee.

3. 03

   Initiate the movement by externally rotating the hip of your extended leg, pointing your toes outwards away from your midline.

4. 04

   Engage your glutes and press through the heel of your grounded foot to lift your hips off the floor until your body forms a straight line from your shoulder to your knee.

5. 05

   Hold briefly at the top, squeezing your glutes, then slowly lower your hips back to the starting position with control before repeating on the same side.

Tips

• Focus on driving through the heel of your grounded foot to maximize glute activation in the working leg.
• Maintain a neutral spine throughout the movement; avoid arching or rounding your lower back by engaging your core.
• Ensure the external rotation comes from the hip joint, not just the ankle, to properly target the deep hip rotators.
• Keep your core engaged to stabilize your pelvis and prevent any unwanted side-to-side rotation during the lift.

Common mistakes

• Sagging hips: Avoid letting your hips drop during the bridge by actively squeezing your glutes and pressing firmly through your grounded heel to maintain a straight line.
• Losing external rotation: Prevent your extended leg from losing its outward rotation by consciously maintaining the toe-out position throughout the entire lifting and lowering phase.
• Arching the lower back: Do not overextend your lower back at the top of the movement; instead, focus on a strong glute squeeze to lift the hips without straining the lumbar spine.