#30DaysToStrongerKnees Day 10: Single Leg Glute Bridge

Regular glute bridges have proven to been an effective way to hinge your hips without impacting your knees. Taking it up a notch, we have single leg glute bridges which incorporate stabilizing with your hamstring and calves.

For this exercise you are going to need a chair, bench, step, or plyo box. Start lying on the ground about 2 feet away from your equipment. Set the arches of your feet hip distance apart on the box. Lifting one leg straight into the air, squeeze your glutes lifting your hips up and off the ground. You will feel this movement all throughout your leg as you move and stabalize.

Your goal is to squeeze and hold at the top until you find balance. Starting out, I would do 3-5 sets of 6-8 reps. This movement is great for hard workers and beginners alike because you can make it as challenging as you need without impacting your knees!

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

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