Single Leg Glute Bridge (arms on chest)
- Zielmuskel
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- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The Single Leg Glute Bridge (arms on chest) is a bodyweight hip-extension exercise performed lying on your back with one leg extended and both arms folded across your chest. Removing the arm brace eliminates the stability provided by pressing the hands into the floor, placing greater demand on the glutes and core to control the pelvis throughout the movement. It is an effective unilateral exercise for developing hip-extension strength, glute activation, and pelvic stability.
Single Leg Glute Bridge (arms on chest): So führst du sie aus
- 1Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- 2Cross both arms over your chest and keep them there for the entire set.
- 3Extend one leg straight, keeping it in line with your bent knee so both thighs are parallel.
- 4Brace your core and squeeze the glute of the planted leg before you begin.
- 5Press firmly through the heel of your planted foot and drive your hips upward until your body forms a straight line from your shoulders to the raised knee.
- 6Hold the top position for one to two seconds, keeping the extended leg level with your torso and the pelvis square.
- 7Lower your hips slowly and under control back toward the floor.
- 8Complete all reps on one side before switching legs.
Technik-Tipps
- Keep your arms firmly crossed and resist the urge to uncross them for balance — the added instability is the point of the variation.
- Drive through the heel of the planted foot rather than the toes to maximize hip-extension effort in the glutes.
- At the top, actively squeeze the working glute and pause before lowering to reinforce the mind-muscle connection.
- Keep the pelvis level throughout — do not allow the hip on the extended-leg side to sag toward the floor.
- Maintain a neutral spine; gain height through hip extension, not by arching the lower back.
Häufige Fehler
- Uncrossing the arms mid-set to regain balance — this defeats the purpose of the variation and reduces the core and glute demand.
- Letting the hip of the extended-leg side drop below the working hip, which removes tension from the gluteus and shifts stress asymmetrically to the lower back.
- Hyperextending the lumbar spine at the top instead of fully extending the hip, loading the lower back rather than the glutes.
- Pushing through the toes instead of the heel, which reduces posterior-chain engagement and places unnecessary stress on the knee.
- Rushing the descent — skipping the slow, controlled lowering phase eliminates the eccentric demand and reduces overall training value.
Häufig gestellte Fragen
What is the difference between a Single Leg Glute Bridge with arms on chest and one with arms at the sides?
When your arms rest at your sides with palms down, you can press them lightly into the floor for balance. Crossing the arms on your chest removes that support entirely, forcing the glutes and core to work harder to stabilize the pelvis. The arms-on-chest version is therefore a meaningful progression from the standard arm position.
What muscles does the Single Leg Glute Bridge (arms on chest) work?
The movement centers on hip extension performed through the planted leg, making the glutes and hamstrings the primary working muscles. The core — including the obliques and deep stabilizers — works throughout to keep the pelvis level and prevent rotation, and the demand on both increases compared to a two-legged bridge because arm support is removed.
How many reps and sets should I do?
A practical starting point is 2–3 sets of 8–12 reps per leg with a 1–2 second hold at the top. Prioritize controlled form over rep count — reduce reps if your hip begins to drop or your lower back takes over before the set is complete.
Why do I feel this exercise in my lower back instead of my glutes?
Lower-back dominance usually means the glutes are not fully activating or you are arching the spine to gain height. Try squeezing the working glute before you lift, limit your range to what the hip can genuinely extend, and focus on pressing through the heel rather than pushing up through the lumbar spine.
Is the Single Leg Glute Bridge (arms on chest) suitable for beginners?
It works well once you can perform a standard two-legged glute bridge with stable form. If you find the pelvis difficult to keep level, start with the arms at your sides and progress to arms on chest once hip-extension control and core stability improve.
