Single Leg Jumping Glute Bridge

Explosive single leg glute bridge builds powerful glutes and hamstrings, enhancing balance and core stability.

IntermediatePlyometrics Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Single Leg Jumping Glute Bridge

Compound

Jumping Single Leg Lunge

Plyometrics · Body weight

Advanced

Compound

Single Leg Vertical Jump

Plyometrics · Body weight

Intermediate

Compound

Single Leg Box Jump

Plyometrics · Body weight

Advanced

Compound

Single Leg Board Jump

Plyometrics · Body weight

Intermediate

Description

A powerful exercise that targets the glutes and hamstrings while also challenging your balance and core strength. The exercise involves lying on your back, lifting one foot off the ground, and using the other foot to push your hips into the air.

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How to do Single Leg Jumping Glute Bridge

01
Setup
Lie supine on the floor with knees bent, feet flat on the ground hip-width apart, and heels close to your glutes.
02
Setup
Extend one leg straight out or lift one foot slightly off the floor, keeping the knee bent at 90 degrees, ensuring your hips remain level.
03
Drive through the heel of your grounded foot, powerfully extending your hip to lift your pelvis off the floor into a bridge position. Exhale as you lift.
04
As your hips reach full extension, explosively push off the grounded foot to briefly lift your hips and foot an inch or two off the floor.
05
Absorb the landing softly by letting your hips descend back to the full bridge position, then control the movement back down to the starting position. Inhale as you lower.

Tips

Focus on driving through your heel to maximize glute activation throughout the movement, rather than pushing off your toes.
Keep your core engaged by drawing your navel towards your spine to maintain a stable pelvis and prevent excessive lower back arching.
Ensure a soft landing by absorbing the impact through your glutes and hamstrings, avoiding a hard drop of your hips.
Maintain a steady gaze upwards to keep your neck in a neutral, comfortable position, aligning it with your spine.

Common mistakes

Arching the lower back instead of engaging the glutes can strain the spine; fix this by actively tucking your pelvis slightly and bracing your core before lifting.
Not fully extending the hip at the top of the bridge limits glute activation; ensure your hips are fully open and aligned with your shoulders and knee.
Using momentum from swinging the non-working leg reduces glute engagement; keep the lifted leg stable and controlled throughout the movement.

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Questions

Is Single Leg Jumping Glute Bridge good for beginners?

Single Leg Jumping 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 Single Leg Jumping Glute Bridge?

You need Body weight to perform Single Leg Jumping 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 Single Leg Jumping Glute Bridge?

Focus on driving through your heel to maximize glute activation throughout the movement, rather than pushing off your toes. Keep your core engaged by drawing your navel towards your spine to maintain a stable pelvis and prevent excessive lower back arching. Ensure a soft landing by absorbing the impact through your glutes and hamstrings, avoiding a hard drop of your hips. Maintain a steady gaze upwards to keep your neck in a neutral, comfortable position, aligning it with your spine.

What are common mistakes when doing Single Leg Jumping Glute Bridge?

Arching the lower back instead of engaging the glutes can strain the spine; fix this by actively tucking your pelvis slightly and bracing your core before lifting. Not fully extending the hip at the top of the bridge limits glute activation; ensure your hips are fully open and aligned with your shoulders and knee. Using momentum from swinging the non-working leg reduces glute engagement; keep the lifted leg stable and controlled throughout the movement.