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Video: Single Leg Glute Bridge

Adam Hodges | March 26, 2013

Lie on back with knees bent.

Lift one leg up or place across opposite knee.

Squeeze glute and raise up into a bridge. Return to ground in controlled manner.

Note: the primary muscle working should be the glute (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glute.

Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).

» More on functional strength

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Filed Under: Videos Tagged With: Functional Strength Videos, Prehab, Strength

About Adam Hodges

Adam Hodges, PhD, is a multisport athlete and coach with credentials from USA Triathlon and the American College of Sports Medicine. In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. His current pursuits include trail running, climbing, mountaineering, skimo, and cross-country skiing.

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