Leg Over Knee Glute Bridge

The Leg Over Knee Glute Bridge is a highly effective exercise that targets your glutes, hamstrings, and core muscles. It is a modified version of a traditional glute bridge, with an added twist to engage your hips and thighs even more. This exercise not only strengthens and tones your lower body but also activates your core muscles for improved stability and balance. To perform the Leg Over Knee Glute Bridge, you lie on your back with your knees bent and feet flat on the ground. Place one ankle over the opposite knee, creating a figure-four shape with your legs. Keep your arms relaxed beside your body for support. From this position, engage your glutes and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. As you raise your hips, focus on driving through your heels and squeezing your glutes at the top of the movement. The added knee crossover motion engages your hips and outer thighs, increasing the intensity of the exercise. Pause for a moment at the top, then slowly lower your hips back down to the starting position. By incorporating the Leg Over Knee Glute Bridge into your workout routine, you can strengthen your posterior chain muscles, improve hip mobility, and enhance overall lower body power. It is a versatile exercise that can be performed at home or in the gym with minimal equipment required. Remember to always start with proper warm-up and consult with a fitness professional if you have any specific concerns or limitations. Enjoy the benefits of this exercise and keep challenging yourself as you progress on your fitness journey!

Instructions

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Cross one ankle over the opposite knee, allowing your knee to fall outward.
• Engage your core and glute muscles, then lift your hips off the ground, squeezing your glutes at the top.
• Pause briefly at the top of the movement, then lower your hips back down to the starting position.
• Repeat the movement for the desired number of repetitions, then switch legs and repeat.

Tips & Tricks

• Engage your core throughout the exercise
• Focus on squeezing your glutes at the top of the movement
• Maintain a slow and controlled tempo
• Ensure your knees stay aligned with your hips
• Use a stable surface to perform the exercise
• Gradually increase the resistance or difficulty over time
• Listen to your body and avoid any pain or discomfort
• Include variations of the exercise to target different muscle groups
• Combine the Leg Over Knee Glute Bridge with other exercises for a well-rounded lower body workout