One-leg elevated glute bridge - Movement

Also known as: One-leg decline hip thrust.


Difficulty	Novice
Velocity	Dynamic
Symmetry	Unilateral
Athlete	Louis
Video length	28 s

Technique

Lie down on your back, with one foot on an elevated surface and the other leg straight up in the air.
Push on your foot and activate your Glutes to lift your hips up as high as possible.
The working foot stays flat on the elevated surface.
Slowly come back down and repeat.

Logging: Repetitions done on one side.

Muscles

Strength

Primary

Glutes
Hamstrings
Spine

Secondary

Hip adductors
Legs
Pelvis

Individual muscles

Gluteus maximus
Semitendinosus
Semimembranosus
Biceps femoris (long)
Spinalis thoracis
Longissimus thoracis
Iliocostalis
Biceps femoris (short)

Equipment

Plyo Box

Chair

Bench

Appears in

Strength

Spine Pelvis Hamstrings Glutes Hip adductors Legs

Joint movements

trains stretches

Progressions

e00o

Stability ball single leg glute bridge

Intermediate

e10m

One-leg deficit hip thrust

Intermediate

Regressions

e0ei

One-leg glute bridge

Novice

e0pl

Elevated glute bridge

Novice

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e15w

Band-resistance lying knee drive

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