Single Leg Glute Bridges

Activating your glutes or fixing imbalances doesn't require fancy exercises.

Many people with back problems or feel one-sided when they lift will often struggle to do this drill. The Single Leg Glute Bridge requires not only gute strength, but also good hip extension and core stability.

I see it all the time: people are lifting crazy weights on barbells when they can’t even hold themselves up. It's just an injury waiting to happen. Maybe not now, maybe not tomorrow, but that weakness will rear it's ugly head eventually.

The great thing is, the SL Glute Bridge not only helps to assess weakness, but also can build strength!

Things to watch out for:
- Hips drop (even just slightly) when you lift your leg
- Hips don't reach full extension
- Hips/back over extend
- Only feel it in your back or hamstrings, not glutes

If you struggle with these things, you could try:
- Pressing your hands into the floor; engaging your lats and helping you to be more aware of your core
- Shift the weight into one side and but leave the toes of the other foot on the floor, then over time see can you keep reducing the weight into that foot until you can lift it
- Start at the top of the extension, squeeze your glute and then try to maintain that tension as you move up and down
- Elevate your shoulders on a bench/sofa/bed

How often should you do this? Every day until you have got the hang of it! The single leg glute bridge should be easy if you want to have pain-free, awesome training.

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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.

His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.

See more from Tom:

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[brandonfeeley]

Why did karate kids kobra kai line "sweep the leg" pop in my head at the end of this vid? 😅😅😅

[tortortortor]

Hi! How do you get higher? I feel like I'm super close to he floor and I'm not getting much height

[soniam]

my right hip drops when i left my left leg. no matter
how hard i squeeze my glute it doesn’t seem to stay up. would you have any suggestion on how to fix that please? any help would be amazing 🙏🏻

[dancingintime]

What can i do if my hamstrings cramps whenever i try to lift the leg? Sometimes it happens with a normal glute bridge too and i don't know what to do anymore 😭...i think that my glutes are weak, i can squeeze them, but i have the sensation that's not enough...