How to perform Bodyweight Single Leg Glute Bridge On Bench with proper form
Setup
- Identify a Bench: Find a stable bench or elevated surface.
- Position Yourself: Sit on the ground in front of the bench, and place your upper back against the edge of the bench.
Execution
- Foot Placement: Extend one leg straight ahead. Place the heel of the other foot on the bench.
- Hand Position: Keep your arms at your sides for stability or place them on your hips.
- Engage Core: Tighten your abdominal muscles to maintain stability.
- Lift Hips: Press through the heel on the bench while lifting your hips upward. Your shoulders, hips, and knee should form a straight line at the top.
- Hold This Position: Briefly pause at the top for maximum glute engagement.
- Return to Start: Lower your hips back down until your glutes touch the floor. Maintain control during the descent.
Tips for Proper Form
- Alignment: Keep your knee aligned with your ankle and not let it collapse inward.
- Keep Your Core Tight: This helps in maintaining balance and stability.
- Focus on the Glutes: Ensure the motion is driven by your glutes, not your lower back.
- Breathing: Inhale as you lower down and exhale as you lift up.
Common Mistakes to Avoid
- Not fully extending the lifted leg.
- Letting the hips sag or overextend during the movement.
- Using momentum instead of controlled movement.
By following these steps, you'll effectively target your glutes while improving balance and stability.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes