Pelvis Push Off One Leg with Knee Tuck
Unilateral pelvic control with tuck
Core & AbsIntermediateStrengthThrust
At a glance
| Muscles worked | Primary: Core, glutes, and hip flexors |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Thrust |
| Sets & reps | 3 sets × 10-12 each leg |
| Estimated calories burned | ~50 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on back with one knee bent
- Step 2: Lift hips into single leg bridge
- Step 3: Tuck opposite knee toward chest
- Step 4: Push pelvis upward
- Step 5: Switch legs
Coaching tips
Benefits
Unilateral pelvic control with tuck
Common mistakes
Pelvis dropping
Make it harder
Add pause at top
Make it easier
Bilateral glute bridge
Breathing
Exhale tucking
Build a workout with this exercise
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Beginner · 4 sets × 10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.