Leg Over Knee Glute Bridge
Step by step
How to perform
- Cross your right ankle over your left knee, making sure your right knee is opened to the side in a figure-four position.
- Pushing through your left heel, lift your hips off the ground until your body forms a straight line from your shoulders to your left knee.
- Pause for a moment at the top, ensuring your glutes are fully engaged.
- Slowly lower your hips back to the ground and repeat the process for your desired number of repetitions, then switch and perform the same steps with your left ankle over your right knee.
Overview
About this exercise
The Leg Over Knee Glute Bridge is a targeted exercise that primarily strengthens the glutes, hamstrings, and core, helping to improve balance, stability, and body alignment. It's suitable for individuals at all fitness levels, especially those looking to enhance their lower body strength and posture. People may choose to incorporate this exercise into their routine to support overall fitness, aid in injury prevention, and contribute to more efficient performance in various sports and daily activities.
Coaching cues
Form tips
As you lift your hips off the ground, make sure to engage your core and squeeze your glutes at the top of the movement. This will ensure maximum muscle engagement and prevent lower back strain, a common mistake many people make.
Avoid rushing the movement. Instead, lift and lower your hips in a slow, controlled manner. This will help engage the correct muscles and prevent injury.
Another common mistake is tensing the neck and shoulders during the exercise. Try to keep them relaxed and focus the effort on your glutes and core.
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