Just like with your standard glute bridge, the single-leg variety targets all three glute muscles—that’s the maximus, medius, and minimus. But lifting one leg adds work to your hamstrings and your lower back, making it much more intense than the bilateral (i.e. two-legged) variety. The bridge builds functionality and aesthetics, this move is great for office workers or anyone who spends the majority of their day sitting down, because it improves hip mobility and lower-back strength. Sitting at a desk really weakens glutes and can lead to lower-back problems. Single-leg glute bridges are challenging without any weight, but once you build a foundation of strength and movement, you can slowly add weight—a dumbbell or barbell across your hip bones is usually easiest. Elevating your foot makes this exercise a deficit glute bridge, which increases the range of motion which will improve balance and strength.

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