Single-Leg Glute Bridge with External Rotation
Held up in a single-leg bridge, the free leg points at the ceiling, turns out and sweeps down to the side and back.
How to do it
Setup
On the back, knees bent and feet flat, arms along the sides, palms down.
Steps
- Lift one foot, drive the hips up on the other and point the free leg at the ceiling.
- Keeping the hips up, turn the leg out and lower it out to the side toward the floor.
- Bend the knee, bring the leg back in and lower the hips; finish the side, then switch.
Common mistakes
Hips sinking as the leg sweeps out: keep them up the whole time. Pelvis rolling after the leg: keep both hips level. Pushing through the toes: drive through the heel of the planted foot.
Breathing
Steady throughout; never held.
