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Also known as: One-leg double deficit glute bridge.

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Technique

  1. Sit on the ground, with your back to a bench, one foot on an elevated surface in front of you, and the other leg up in the air.
  2. Place your shoulders above the bench and push your hips upward all the way up, activating your Glutes, then slowly go back to the starting position.
  3. Repeat on the other leg.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Spine
  • Legs
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Biceps femoris (short)
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis

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Equipment

Bench
Bench

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Appears in

Joint movements
Kneeflexion
Hipextension
trains stretches

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Regressions

e0pm

One-leg elevated glute bridge

Novice
e10l

Deficit hip thrust

Novice
e0en

One-leg sliding leg curl

Intermediate
e0pj

Hip thrust

Novice
e0ei

One-leg glute bridge

Novice
e17z

Cook bridge

Novice
e00o

Stability ball single leg glute bridge

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.