Single-Leg Glute Bridge with External Rotation
The Single-Leg Glute Bridge with External Rotation is a stability-focused bodyweight exercise that combines unilateral hip extension with rotational control. It targets the glutes and hamstrings while challenging core strength to maintain pelvic alignment.
Since this exercise requires significant stability and muscular endurance, the AI analyzes your RPE and set duration to ensure you are maintaining tension without form breakdown. If your recovery data or daily readiness score (HRV) indicates lower back or glute fatigue, the app can suggest regressing to a standard bridge to prevent strain. Over time, the system tracks your ability to maintain stability under fatigue, progressively adjusting volume to improve your pelvic control and glute strength.
Form Cues
- Drive your working heel firmly into the floor
- Squeeze your glutes to lift your hips
- Keep your hips square and level throughout the movement
- Rotate your extended leg outward from the hip socket
- Brace your core to prevent your spine from twisting
- Don't arch your lower back to get higher
- Don't let the hip of the extended leg drop
- Don't rotate your pelvis along with the leg
- Don't push through your toes on the working foot
- Don't rush the rotation phase
Common Mistakes
- Hyperextending the lumbar spine
- Letting the hips dip during rotation
- Rotating the entire torso instead of just the leg
- Lifting the heel of the working foot
- Using momentum rather than control
Muscles Worked
This exercise primarily isolates the gluteus maximus on the working leg to maintain hip extension against gravity. Simultaneously, the gluteus medius and core stabilizers work intensely to keep the pelvis level while the extended leg performs the external rotation, enhancing overall hip stability.
Primary
Secondary
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