Single Leg Glute Bridge With External Rotation

Muscles worked

Setup

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

How to do it

1. Drive through the heel of the grounded right foot to lift your hips until your body forms a straight line from shoulder to knee.
2. Exhale as you reach the top of the bridge, squeezing the glute of the working leg forcefully.
3. Inhale as you slowly lower your hips back toward the floor with a controlled 2-second tempo.
4. Perform all reps on one side before switching to the other leg.

Form checklist

• Keep the grounded heel firmly planted throughout the entire movement.
• Ensure your hips remain level and do not tilt or rotate toward the lifted leg.
• Maintain a neutral spine by engaging your abs and avoiding excessive lower back arching.
• Keep the externally rotated knee pushed outward to maintain the figure-four shape.

Pro tips

• Actively press the ankle of the rotated leg into the working thigh to increase adductor and oblique tension.
• Focus on the 'mind-muscle connection' by visualizing the working glute doing all the lifting while the obliques work to prevent hip rotation.

Make it harder

• Cross your arms over your chest to remove the stability provided by your hands, forcing the core to work harder.
• Elevate the grounded foot on a small step or bench to increase the range of motion and hamstring recruitment.

Frequently asked

What muscles does the single leg glute bridge with external rotation work?

The single leg glute bridge with external rotation primarily targets the abs, adductors, glutes, hamstrings, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the single leg glute bridge with external rotation?

The single leg glute bridge with external rotation requires no equipment — just your body weight.

Is the single leg glute bridge with external rotation good for beginners?

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

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