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Leg Over Knee Glute Bridge

Leg Over Knee Glute Bridge

The Leg Over Knee Glute Bridge is a highly effective exercise that targets the muscles of the glutes and hamstrings. It is an advanced variation of the traditional glute bridge exercise, designed to engage the muscles of the lower body while also working on stability and core strength. To perform this exercise, you will need to lie on your back with your hands by your sides and your knees bent. Begin by crossing one leg over the other, placing the ankle just above the knee of the opposite leg. Pressing through the heel, lift your hips off the ground, squeezing your glutes and engaging your core muscles. Hold the bridge position for a few seconds before slowly lowering your hips back down to the starting position. Repeat for the desired number of repetitions, then switch legs. What makes the Leg Over Knee Glute Bridge so beneficial is its ability to activate the gluteus maximus, medius, and minimus, as well as the hamstrings and core muscles. It is an excellent exercise for strengthening and toning the butt and thigh muscles, improving hip stability, and enhancing overall lower body strength. Remember, it's important to maintain proper form throughout the movement. Keep your core engaged, push through the heel as you lift your hips, and avoid arching your back excessively. As with any exercise, start with lighter resistance and gradually increase as you become comfortable and confident with the movement. Incorporate the Leg Over Knee Glute Bridge into your lower body workout routine to add variety and challenge to your training. Pair it with other glute and hamstring exercises for a well-rounded lower body workout. Keep striving for progress and embrace the burn as you work towards your fitness goals!

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, creating a figure-four shape with your legs.
  • Engage your core, squeeze your glutes, and lift your hips up off the floor until your body forms a straight line from your shoulders to your knees.
  • Pause at the top for a moment, then slowly lower your hips back down to the starting position.
  • Repeat for the desired number of repetitions, then switch sides and repeat with the other leg crossed over.

Tips & Tricks

  • Engage your core muscles throughout the exercise for better stability and control.
  • Focus on squeezing your glutes at the top of the movement to fully activate them.
  • Maintain a slow and controlled tempo, both on the way up and down, to maximize muscle activation.
  • Make sure to keep your knees aligned directly over your ankles during the movement to avoid unnecessary stress on the joints.
  • Use a challenging weight or resistance band to increase the intensity of the exercise.
  • Incorporate single-leg variations to further challenge your glutes and improve balance and stability.
  • Include this exercise in your lower body workout routine at least 2-3 times per week for optimal results.
  • Ensure that your hips are lifted high enough to create a straight line from your knees to your shoulders.
  • Take a moment to fully squeeze and hold at the top of the movement to maximize muscle contraction.
  • Combine the leg over knee glute bridge with other glute-strengthening exercises for a well-rounded lower body workout.
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