Leg Over Knee Glute Bridge
- Músculo objetivo
- Gluteus Maximus
- Músculos sinergistas
- Hamstrings, Quadriceps
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The leg over knee glute bridge is a single-leg bodyweight variation where one ankle rests on the opposite knee in a figure-4 position, intensifying the demand on the Gluteus Maximus of the planted leg. By reducing the base of support and externally rotating the hip, this movement also recruits the Hamstrings and Quadriceps as synergists, making it an effective progression from the standard glute bridge.
Cómo hacer el Leg Over Knee Glute Bridge
- 1Lie flat on your back on the floor with your knees bent and feet planted hip-width apart.
- 2Cross your right ankle over your left knee, letting your right knee fall open to the side in a figure-4 position.
- 3Press your right foot gently into your left thigh to keep the crossed leg stable throughout the movement.
- 4Place your arms flat on the floor alongside your torso, palms facing down, for support.
- 5Brace your core and press through the heel of your planted left foot to drive your hips upward.
- 6Lift your hips until your torso forms a straight line from your left knee to your shoulders, squeezing your glutes at the top.
- 7Hold the top position for one to two seconds, keeping your hips level and avoiding rotation.
- 8Lower your hips slowly and with control back toward the floor without fully resting, then repeat for the desired reps.
- 9Complete all reps on one side before switching legs.
Consejos de técnica
- Keep your planted heel directly under your knee — positioning it too far forward or back shifts load away from the glutes.
- Drive through the heel, not the ball of your foot, to maximize Gluteus Maximus activation on the working side.
- Actively press your crossed ankle into your thigh throughout the movement to maintain hip external rotation and glute engagement.
- Keep your chin slightly tucked and avoid arching your lower back at the top — your ribs should stay down.
- Move at a controlled tempo, especially on the descent, to increase time under tension and reduce momentum.
Errores comunes
- Allowing the hips to rotate or tilt toward the unsupported side — this shifts load away from the target glute and can strain the lower back.
- Hyperextending the lower back at the top of the rep — this compresses the lumbar spine instead of achieving full glute contraction.
- Rising onto the toes of the planted foot — this recruits the calf and reduces the hip-extension demand on the Gluteus Maximus.
- Rushing through the movement with momentum — a fast, bouncy rep reduces time under tension and diminishes the strength stimulus.
- Letting the crossed knee collapse inward — losing the figure-4 position reduces hip external rotation and decreases glute isolation.
Preguntas frecuentes
What is the difference between a standard glute bridge and the leg over knee glute bridge?
In a standard glute bridge both feet are planted, distributing the load across both legs. The leg over knee variation crosses one ankle over the opposite knee so only one foot is on the ground, forcing the planted leg's Gluteus Maximus to do all the work. The figure-4 position also adds hip external rotation, which further activates the glute. This makes it a meaningful step up in difficulty without any equipment.
How many reps and sets should I do?
For strength and hypertrophy, aim for 3–4 sets of 8–15 reps per side with a one-to-two second hold at the top. Rest 60–90 seconds between sets. Because this is a bodyweight exercise, slightly higher rep ranges (12–20) can also be effective for building endurance in the Gluteus Maximus and Hamstrings.
I feel this more in my hamstrings than my glutes — what am I doing wrong?
Hamstring dominance usually means your planted foot is positioned too far from your hips or you are pushing through the ball of your foot rather than the heel. Bring your foot closer to your body, consciously press through your heel, and focus on squeezing your glute at the top. Pausing for a full second at the peak of each rep also reinforces the mind-muscle connection with the Gluteus Maximus.
Can this exercise replace weighted hip thrusts?
The leg over knee glute bridge is an excellent bodyweight option for activating and building the Gluteus Maximus, but it has a limited load ceiling. Weighted hip thrusts allow progressive overload that is harder to replicate with bodyweight alone. Use this variation as a warm-up, as part of a bodyweight circuit, or as a starting point before advancing to loaded movements.
Is this exercise safe for people with knee discomfort?
Many people with minor knee discomfort tolerate this movement well because it is low-impact and does not load the knee joint under compression. However, the figure-4 position places the hip in external rotation, which can feel uncomfortable for individuals with hip impingement or tight hip flexors. If you feel pain in the hip or knee of the crossed leg, discontinue and consult a healthcare professional before continuing.
