Single Leg Glute Bridge With External Rotation

The Single Leg Glute Bridge with External Rotation is a highly effective exercise that targets your glutes, hamstrings, and hip muscles. This exercise is a variation of the traditional glute bridge and adds an extra challenge by incorporating an external rotation movement. To perform this exercise, start by lying flat on your back with your knees bent and feet flat on the ground. Extend one leg straight out in front of you, keeping it parallel to the ground. Engage your core and squeeze your glutes as you lift your hips off the ground, creating a straight line from your knees to your shoulders. Now, here comes the external rotation part. As you lift your hips, externally rotate the extended leg by turning your foot outward and away from your midline. This movement engages the deep hip rotator muscles, adding an extra burn to your glutes. Hold the top position for a moment, ensuring that your hips are fully extended and your glutes are engaged. Then, slowly lower your hips back down to the ground with control. Repeat the movement for the recommended number of repetitions on one leg before switching to the other side. The Single Leg Glute Bridge with External Rotation is an excellent exercise for improving hip stability, strengthening your glutes, and enhancing overall lower body strength. It can also aid in improving balance and addressing any muscle imbalances between the two sides of your body. Incorporate this exercise into your routine to target your glutes from different angles and take your lower body strength to new heights!

Instructions

• Lie on your back with your knees bent and feet hip-width apart.
• Extend one leg straight out in front of you, keeping the knee slightly bent.
• Place a resistance band around your knees, just above the knees.
• Press through your heels and drive your hips up towards the ceiling, engaging your glutes and core.
• At the top of the movement, externally rotate your hips and knees by pushing your knees out against the resistance band.
• Hold for a brief moment, then slowly lower your hips back down to the starting position.
• Repeat for the desired number of repetitions, then switch legs and repeat.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability and prevent lower back discomfort.
• Focus on driving through the heel of the working leg to activate the glute muscles.
• Squeeze your glutes at the top of the movement to maximize muscle activation.
• Keep your hips level throughout the exercise to ensure proper alignment and prevent twisting.
• Perform the external rotation with control, keeping the movement smooth and steady.
• Breathe deeply and exhale as you drive your hips up for extra stability.
• Start with lighter resistance or bodyweight and gradually increase as you get stronger and more comfortable with the exercise.
• Allow for proper rest and recovery between sets to avoid overtraining and promote muscle growth.
• Listen to your body and modify the exercise if needed to ensure safety and effectiveness.
• Include a variety of different glute exercises in your workout routine to target the muscles from different angles and promote overall strength and development.