Single Leg Glute Bridge with External Rotation
- Zielmuskel
- Adductor Brevis, Adductor Longus, Adductor Magnus, Gluteus Maximus, Gluteus Medius, Pectineous
- Synergistenmuskeln
- Gracilis, Hamstrings, Quadriceps, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The single leg glute bridge with external rotation is a body weight strength exercise that targets the adductor brevis, adductor longus, adductor magnus, gluteus maximus, gluteus medius, and pectineus, with assistance from the gracilis, hamstrings, quadriceps, and tensor fasciae latae. Placing the free leg in a figure-four position loads the hip adductors and external rotators while the grounded leg drives single-leg hip extension, making it an effective drill for hip stability and lower-body control.
Single Leg Glute Bridge with External Rotation: So führst du sie aus
- 1Lie on your back on a flat surface with both knees bent and feet flat on the floor, hip-width apart.
- 2Cross your right ankle over your left knee so your right hip is in external rotation, forming a figure-four shape with your legs.
- 3Let your right knee fall gently outward and keep it there throughout the movement.
- 4Press your left foot firmly into the floor and brace your core.
- 5Drive through your left heel to lift your hips off the floor until your body forms a straight line from shoulders to left knee.
- 6At the top, squeeze your left gluteus maximus and gently press your right knee outward to maintain external rotation and engage the adductors.
- 7Hold the top position for one to two seconds.
- 8Lower your hips slowly and under control back toward the floor.
- 9Complete all reps on one side, then switch legs and repeat.
Technik-Tipps
- Keep the externally rotated knee pointing outward throughout the set — letting it collapse inward removes tension from the adductors and pectineus.
- Both sides of your hips should rise and lower evenly; avoid letting the pelvis tilt toward the free leg.
- Press through the full sole of the grounded foot, not just the heel, for a more stable base and even hamstring engagement.
- Exhale as you drive the hips up and inhale as you lower to maintain core pressure and spinal stability.
Häufige Fehler
- Letting the externally rotated knee drop toward the floor — this removes tension from the adductors and pectineus and reduces the challenge of the movement.
- Hyperextending the lower back at the top — this shifts load away from the gluteus maximus onto the lumbar spine and can cause discomfort.
- Allowing the grounded foot to rotate inward during the bridge — this destabilizes the hip and reduces gluteus medius activation.
- Tilting the pelvis sideways — the hips must stay level to ensure even loading through the working glute and hip stabilizers.
- Rushing through reps without pausing at the top — skipping the hold shortens time under tension for the gluteus maximus and medius.
Häufig gestellte Fragen
What muscles does the single leg glute bridge with external rotation work?
It primarily targets the adductor brevis, adductor longus, adductor magnus, gluteus maximus, gluteus medius, and pectineus. The gracilis, hamstrings, quadriceps, and tensor fasciae latae assist the movement.
How is this exercise different from a standard single leg glute bridge?
A standard single leg glute bridge raises one leg straight up or out. This variation places the free leg in a figure-four position, adding a significant load to the hip adductors and external rotators that a standard bridge does not target.
Is this exercise suitable for beginners?
It can be done by beginners who can comfortably perform a basic glute bridge, but the figure-four position requires some hip mobility. Starting with a standard two-leg glute bridge first is recommended if you are new to the movement.
Can this exercise help with hip tightness or instability?
Yes. The figure-four position gently opens the hip external rotators while the bridge movement strengthens the surrounding stabilizers, which can improve hip mobility and reduce the tightness associated with prolonged sitting.
How many reps and sets should I do?
Two to four sets of eight to fifteen reps per side is a common range for strength and activation work. Choose a rep count that lets you maintain level hips and full external rotation throughout every rep.
