Leg Over Knee Glute Bridge

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Cross your right ankle over your left knee, allowing the right knee to fall outward in a 'figure-4' position.
3. Place your arms flat on the floor by your sides with palms facing down for stability.
4. Engage your core to press your lower back into the floor.

How to do it

1. Drive through the heel of the grounded foot to lift your hips toward the ceiling until your body forms a straight line from shoulder to knee.
2. Exhale as you reach the top of the movement, squeezing the glute of the working leg forcefully.
3. Inhale as you slowly lower your hips back down with control until they just graze the floor.
4. Perform the desired number of repetitions on one side before switching legs.

Form checklist

• Keep the grounded heel firmly planted to ensure glute and hamstring recruitment.
• Maintain level hips throughout the lift; do not let the side with the crossed leg dip.
• Avoid over-arching your lower back at the top of the movement.
• Keep the crossed knee pushed outward to maintain the hip-opening stretch.

Pro tips

• Perform a slight posterior pelvic tilt (tuck your tailbone) at the top of the bridge to maximize glute contraction and protect the lower back.
• Focus on pushing the floor away with your heel rather than just lifting your hips up.

Make it harder

• Hold the peak contraction for 3-5 seconds on every rep to increase time under tension.
• Place a dumbbell or weight plate across your hips to add external resistance.

Frequently asked

What muscles does the leg over knee glute bridge work?

The leg over knee glute bridge primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the leg over knee glute bridge?

The leg over knee glute bridge requires no equipment — just your body weight.

Is the leg over knee glute bridge good for beginners?

The leg over knee glute bridge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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