Glute Bridge One Leg on Floor (Bent Knee)
The single-leg floor bridge with the free leg held bent, thigh vertical above the hip; the short free leg makes the balance easier than the straight-leg version.
How to do it
Setup
On your back, one foot planted under the knee, the other knee bent with the thigh held vertical, arms on the floor.
Steps
- Drive the hips up through the planted heel.
- Hold the top with the pelvis level and the free leg still.
- Lower without resting on the floor; finish the leg, switch.
Common mistakes
Free knee drifting toward the chest: that pulls the pelvis under and shortens the bridge; keep the thigh vertical. Hips tilting toward the free side: level at the top. Driving through the toes: the planted heel does the work.
Breathing
Exhale driving up, inhale lowering.
