Single-Leg Glute Bridge (Arms on Chest)
The single-leg floor bridge with the arms crossed on the chest, so the hands can no longer press the floor to steady the pelvis.
How to do it
Setup
On your back, arms crossed on the chest, one foot planted, the other leg straight in line with the thigh.
Steps
- Drive the hips up on the single leg, the free leg rising with them.
- Hold the top with the hips level and the arms still on the chest.
- Lower the hips with control, then switch legs after the set.
Common mistakes
Arms sneaking back to the floor: keep them crossed; the pelvis has to hold itself. Pelvis tipping toward the free side: slow down until it stays level. Free leg dropping below the thigh: it rides in line.
Breathing
Exhale driving, inhale lowering.
