Unilateral glute activation that exposes and corrects left-right imbalances. More challenging than bilateral bridge.
Beginner
About This Exercise
Unilateral glute activation that exposes and corrects left-right imbalances. More challenging than bilateral bridge.
1Setup
Lie on your back with knees bent, feet flat. Extend one leg straight up toward the ceiling (or hold knee to chest).
2Execution
Drive through the planted heel, squeezing your glute to lift your hips until your body forms a straight line from shoulders to knee. Hold for 1-2 seconds. Lower with control. Complete all reps, then switch legs.
Pro Tips
Keep hips level — do not let the unsupported side drop
Drive through the heel, not the toes
Squeeze the glute hard at the top — do not hyperextend your back
If the extended leg version is too hard, keep the non-working knee pulled to chest
Safety Notes
!If you feel this in your lower back, focus on posterior pelvic tilt before lifting
