Are you a runner who is returning from an injury? Do you get back pain when you walk for a while? Maybe you’ve been getting lower back pain in the gym or simply want an exercise progression? Or do you want to save time and get stronger whilst you stretch out your hip flexors at the same time? If so, then the single leg glute bridge is perfect for you.
You don’t require any equipment for the single leg glute bridge so it can be performed at home, the gym or even if you’re travelling making it a great exercise to incorporate into your regime.
In this article, we’ll be discussing:
- What is the single leg glute bridge?
- How to do the single leg glute bridge?
- What are the benefits of a single leg glute bridge?
- Who is the single leg glute bridge suitable for / not suitable for?
What Is The Single Leg Glute Bridge Exercise?
The single leg glute bridge is an advanced bridge exercise. it’s that bit more intense as you drive up through just one leg, isolating and strengthening the all-important glutes, hamstrings and firing up the core.
Without strong glutes you run the risk of putting unnecessary strain on your back and other parts of the body which can then cause injury and affect performance. Strong glutes are essential for everyone but especially important for runners and those who lift weights to help prevent injury in other areas of the body which take over if the glutes are weak.
Single Leg Glute Bridge Benefits
The single leg glute bridge exercise has many benefits! Just like with your standard glute bridge, the single-leg glute bridge targets all the glute muscles, lifting one leg adds work to your hamstrings making it that bit more intense. It’s also a great way to improve your hip mobility, decrease knee pain and strengthen your lower back – improving posture, making it perfect for any desk-bound worker.
Single leg glute bridges are great for:
- building strength in the glutes
- improving hip mobility and lower-back strength
- stabilising the spine
- strengthening the core
Who Is The Single Leg Glute Bridge Suitable For?
The single leg glute bridge is suitable for anyone who wants to build strength in their hips, glutes, lower back and core. It’s the perfect exercise for any athletes who need strong glute muscles such as runners. It’s especially great for anyone who spends a lot of time sitting behind a desk all day where the hip flexors can become tight and result in the glutes effectively switching off – this movement counteracts that.
Who Is The Single Leg Glute Bridge NOT Suitable For?
If you are in your second and third trimester of pregnancy then the single leg bridge exercise may not be suitable for you. This movement is performed lying on your back which is advised against during these stages. Additionally, if you have any injuries to your neck, back, or ankle, you should talk to your doctor or exercise specialist such as a Clinical Pilates Instructor for your own individual advice as this movement may not be right for you.
Why Do The Single Leg Glute Bridge?
Essentially the single-leg glute bridge is a great way to target a number of muscle groups throughout your body, such as the glutes, hamstrings, hip flexors and lower back muscles. As already mentioned they are especially ideal for runners and jumpers, people who lift weights or anyone who sits down for long periods of time during the day.
If you are new to exercise at Complete Pilates, we would advise you to always speak to your doctor or physiotherapist before starting a new exercise routine, especially if you have any health concerns or are new to fitness.
If you would like more information, do reach out to our team of clinical Pilates instructors here at Complete Pilates who are all trained to safely treat and create manageable plans to keep you healthy.
Get in touch with us via email or contact us on 0203 764 5668 for further information.
Education is key:
These blogs are designed to give information to everyone, however, it is important to remember that everyone is different! If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask.
At Complete Pilates we would advise you to always speak to your doctor, physiotherapist, or clinical Pilates instructor here at Complete Pilates if you are worried about starting a new exercise regime.
We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.