Single-Leg Glute Bridge with Knee to Chest
The single-leg floor bridge with the free knee hugged to the chest, which locks the pelvis and stops the lower back from arching.
How to do it
Setup
On your back, one foot planted under the knee, the other knee pulled to the chest with both hands.
Steps
- Keep hugging the knee and drive the hips up on the planted leg.
- Stop where the lower back would start to arch.
- Lower slowly, knee still hugged; switch sides after the set.
Common mistakes
Letting the knee drift from the chest: the hug is what keeps the back flat. Chasing height: the range is short on purpose. Pushing through the toes: the heel drives.
Breathing
Exhale driving, inhale lowering.
