Single Leg Pelvis Push One Leg Up
Unilateral glute bridge variation
LegsIntermediateStrengthThrust
At a glance
| Muscles worked | Primary: Glutes and core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Thrust |
| Sets & reps | 4 sets × 20 each leg |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on back with one knee bent
- Step 2: Extend other leg straight up
- Step 3: Drive hips upward
- Step 4: Squeeze glute
- Step 5: Switch legs
Coaching tips
Benefits
Unilateral glute bridge variation
Common mistakes
Pelvis dropping
Make it harder
Add knee tuck
Make it easier
Bilateral bridge
Breathing
Exhale pushing
Build a workout with this exercise
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Beginner · 4 sets × 8-12 repsGeneral 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.