A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
6 kcal
/ min (est.)
3 × 12 per leg
sets × reps
Why this exercise
Difficulty: Intermediate
Advanced glute bridge variation for maximum glute activation.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12 per leg
Rest
45s
How to Perform
- 1.Lie on back with one foot on floor, other leg extended.
- 2.Push through planted foot to lift hips.
- 3.Squeeze glutes at the top.
- 4.Lower with control.
Pro Tips
- •Keep hips level at the top.
- •Don't overextend lower back.
- •Focus on glute squeeze.
Equipment
Mat
Safety
Use regular bridge if too difficult.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.