Glute Bridge One Leg on Bench
The single-leg bridge with the working heel up on a bench, higher than a step, and the free leg pointing at the ceiling; the height lets the hips sink far below the heel.
How to do it
Setup
On your back, one heel on a flat bench with the knee bent, the other leg straight up, arms on the floor.
Steps
- Drive the heel into the bench to lift the hips.
- Keep the free leg vertical and the pelvis square.
- Lower until the hips almost touch the floor; switch after the set.
Common mistakes
Heel slipping off the bench: set it in the middle of the pad near its edge. Hip sagging on the free side: slow the rep until it stays up. Working knee too straight: the back of the thigh cramps; move the hips closer to the bench.
Breathing
Exhale driving, inhale lowering.
