Single Leg Glute Bridge with External Rotation

Description

How to Do Single Leg Glute Bridge with External Rotation

1. 1
   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. 2
   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. 3

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

4. 4

   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. 5

   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.