Single-Leg Glute Bridge

The rear decline bridge / glute bridge focuses on extending the back and aligning the upper body with the lower body. The erector spinae in the back, glutes, and hamstrings perform this function. This exercise therefore also fits into a glute workout. The glutes work hardest in this exercise. A good exercise for generally training the lower back to help prevent injuries. And for better-looking glutes, of course.

Perform this variation on one leg. An easy way to make the exercise more challenging. However, this does cause the rectus femoris to work in the extended leg to keep the leg in the air. This is one of the quadriceps muscles.

Glutes Core Hamstrings Strength Training

Single-Leg Glute Bridge execution

1
Lie on your back on the floor.
2
Now place your feet flat on the floor, level with your knees. Place your feet hip-width apart for sufficient balance.
3
Place your arms flat alongside your torso.
4
Extend one leg by lifting one foot. Keep both thighs next to each other. This is your starting position.
5
Push yourself up from your pelvis on one foot until your back is in line with your thighs.
6
Lower your glutes in a controlled manner until just above the floor so that tension is maintained.

Single-Leg Glute Bridge

Main muscles:

Erector spinae ('back extensor')
Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Glutes (gluteus maximus, medius, and minimus)
Quadriceps (rectus femoris)

Single-Leg Glute Bridge technique

There are many variations of this exercise:

The angle of the lower legs relative to the thighs in the starting position determines the extent to which the different muscles contribute. This refers to the angle of the leg performing the exercise.

90-degree angle: The feet are not directly under the knees, but farther forward ('halfway toward the knees'). In this variation, both the glutes and hamstrings work actively.

135-degree angle: The feet are directly under the knees. In this variation, the glutes continue to work almost as hard, but the hamstrings contribute considerably less.