Single Leg Hip Bridge Foot On Knee

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The single leg hip bridge with the foot on the knee is a bodyweight exercise that primarily targets the glutes.

By lifting one leg off the ground and placing the foot on the opposite knee, the exercise increases the load on the glutes.

This workout engages the glutes by using the bodyweight as resistance, without overstating its effect on auxiliary muscles.

It is an effective exercise for strengthening and toning the glutes, helping to improve overall lower body strength and stability.

Lie on your back with your knees bent and feet flat on the ground.
Extend one leg straight up towards the ceiling, keeping the knee slightly bent.
Place the opposite foot on top of the knee of the extended leg.
Engage your core and glutes as you lift your hips off the ground, pushing through your heel.
Continue lifting until your body forms a straight line from your shoulders to your knees.
Hold for a brief moment at the top, squeezing your glutes.
Lower your hips back down to the starting position, keeping your core engaged and controlling the movement.

Position yourself on the floor with your back flat, knees bent, and feet hip-width apart. Extend one leg straight out, placing the foot on the opposite knee. This is your starting position.
Engage your core by drawing your belly button in towards your spine. This will help stabilize your body throughout the exercise.
Press through your supporting foot and lift your hips off the ground, driving them towards the ceiling. As you do this, focus on squeezing your glutes to activate them fully.
At the top of the movement, your body should form a straight line from your knee to your shoulder. Avoid arching your back or letting your knee collapse inward.
Slowly lower your hips back down to the starting position, maintaining control and keeping your glutes engaged. Repeat the exercise for the desired number of repetitions on one side before switching to the other leg.