Lie on your back with one knee bent, foot flat, other leg lifted.
Drive through the planted heel to raise your hips into a bridge.
At the top, rotate the lifted knee outward without dropping your hips.
Squeeze the working glute, then bring the knee back in.
Lower with control and repeat, then switch legs.
The one cue that matters
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Keep your hips locked level as you rotate the knee out, all the motion comes from the hip.
Muscles worked
The Single-Leg Glute Bridge with External Rotation is a Glutes-first movement, with Hamstrings working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.
FAQ
What muscles does the Single-Leg Glute Bridge with External Rotation work?
The Single-Leg Glute Bridge with External Rotation primarily works the Glutes with Hamstrings assisting.
What if I can't do many reps yet?
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
One side at a time?
Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.
