Glute Bridges/Single Leg Glute Bridges

A good leg day should be full of hinging. This hinge movement allows you to use your glutes and hamstrings without putting impact on your knees. There are several variations of this movement based on your experience level but I find this to be the most applicable at any level.

This movement can be done flat on the floor, as well as with your feet elevated. Begin this movement with your back flat on the floor and your hands beside you. Then squeeze your glutes to lift your hips of the ground. End the motion when you feel the hardest glute contraction or when your hips are in line with your legs and core. Also, try the single leg variation for a challenge and extra hamstring work.

Stretch  Glute Bridges

  Squeeze

Glute Bridges

At Home Lower Body & Core Workout

Circuit 1:

  • Body Weight Squats x 15
  • Side Plank- 1:00
  • Sumo Squats x 15
  • Side Plank- 1:00
  • Rest – 2:00

Repeat x 3


Circuit 2:

  • Static Lunges x 20 (10 each leg)
  • Heel Touch Crunches x 20
  • Side Lunges x 20 (10 each leg)
  • Russian Twist x 20
  • Rest 2:00

Repeat x 3


Circuit 3:

  • Walking Lunges x 20 (10 each leg)
  • 20 second Crunch Holds x 3
  • Glute Bridges x 12 (see video)
  • Plank -1:00
  • Rest – 2:00

Repeat x 3


Circuit 4:

  • Single Leg Glute Bridge x 20 (10 each leg, see video)
  • V-ups x 10
  • Squat Pulses x 30
  • Lunge Pulses x 30 ( 15 each leg)
  • Rest – 2:00

Repeat x3