Leg Over Knee Glute Bridge
Step by step
How to perform
- Cross your right ankle over your left knee, creating a figure four shape with your legs.
- Pushing through your left heel, lift your hips off the ground until your body forms a straight line from your shoulders to your bent knee.
- Hold this position for a few seconds, making sure to engage your glutes and core.
- Slowly lower your hips back to the ground and repeat the exercise, switching legs after a set number of repetitions.
Overview
About this exercise
The Leg Over Knee Glute Bridge is a fitness exercise designed to strengthen the gluteus muscles, lower back, and hamstrings, contributing to improved balance, better posture, and enhanced athletic performance. This exercise is suitable for individuals at all fitness levels, particularly those looking to target their lower body and core strength. People may choose to incorporate the Leg Over Knee Glute Bridge into their workout routine to boost their overall fitness, improve muscle tone, and support injury prevention.
Coaching cues
Form tips
Before lifting your hips off the ground, engage your core by pulling your belly button towards your spine. This will not only help you maintain balance but also protect your lower back from strain. Avoid arching your back as this can lead to back pain.
When lifting your hips off the ground, do it slowly and in a controlled manner, ensuring that you're using your glutes and not your lower back to do the lifting. Similarly, lower your body back to the starting position slowly. Avoid dropping your hips quickly as this can lead to injury.
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