Single Leg Hip Bridge Fixed Knee

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The single leg hip bridge fixed knee workout is a bodyweight exercise that primarily targets the glutes.

It involves lifting the hips off the ground using only one leg, while keeping the other leg straight and fixed.

This exercise effectively isolates the glutes, without putting excessive strain on secondary muscles such as the hamstrings or lower back.

Lie on your back with your knees bent and feet flat on the ground.
Extend one leg straight out in front of you, keeping it parallel to the ground.
Engage your glutes and core muscles.
Press through your heel and lift your hips off the ground, forming a straight line from your shoulders to your knees.
Hold the position for a brief moment, squeezing your glutes at the top.
Lower your hips back down to the ground in a controlled manner.

Start by lying on your back with your knees bent and feet flat on the ground.
Extend one leg straight out, keeping the knee fixed throughout the exercise.
Engage your glutes by squeezing them tightly and lifting your hips off the ground.
Hold the top position for a brief pause, focusing on the contraction in your glutes.
Lower your hips back down slowly and with control, maintaining tension in your glutes.
Repeat the exercise for the desired number of repetitions, then switch legs and repeat.