Leg Over Knee Glute Bridge
A single-leg floor bridge with the free ankle crossed over the working knee, so the free leg cannot help and its hip is held open.
How to do it
Setup
On your back, one foot planted under the knee, the other ankle resting across that knee, arms on the floor.
Steps
- Drive through the planted heel until the hips line up with the knee.
- Keep the crossed knee open to the side.
- Lower the hips under control; finish the side, then switch.
Common mistakes
Pelvis twisting toward the crossed leg: keep both hip bones level. Pressing the arms into the floor to lift: they only steady you. Rushing the top: pause for a beat with the glute squeezed.
Breathing
Exhale driving, inhale lowering.
