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Single-Leg Glute Bridge

Tobey, Kelcy, BS1; Mike, Jonathan, PhD, CSCS*D, NSCA-CPT*D, USAW2

Section Editor(s): Dawes, Jay PhD, CSCS*D, NSCA-CPT*D, FNSCA

Strength & Conditioning Journal: April 2018 - Volume 40 - Issue 2 - p 110–114
doi: 10.1519/SSC.0000000000000323
Columns: Exercise Technique

ABSTRACT THE SINGLE-LEG GLUTE BRIDGE IS A VARIATION OF THE BARBELL HIP THRUST THAT INVOLVES UNILATERAL HIP EXTENSION. GLUTE BRIDGE EXERCISES ARE USED AS A MEANS OF STRENGTHENING THE HIP EXTENSORS: THE GLUTEAL AND HAMSTRING MUSCLE GROUPS. IN ADDITION TO ACTIVATING THE POSTERIOR MUSCULATURE OF THE HIP, SINGLE-LEG GLUTE BRIDGES REQUIRE STABILIZATION OF BOTH THE HIP ABDUCTORS AND CORE MUSCLES THROUGH ISOMETRIC CONTRACTION. BECAUSE STRONG GLUTEAL AND HAMSTRING MUSCLE GROUPS ARE IMPERATIVE IN LATERAL STABILIZATION AND EXPLOSIVE LINEAR MOVEMENT, THE SINGLE-LEG GLUTE BRIDGE IS BENEFICIAL TO THE GENERAL POPULATION AND ATHLETES IN A VARIETY OF SPORTS, SUCH AS SOCCER, FOOTBALL, AND RUGBY.

1Human Performance, Lindenwood University, St. Charles, Missouri; and

2School of Kinesiology, University of Southern Mississippi, Hattiesburg, Mississippi

Address correspondence to Jonathan Mike, jonathannoahmike@hotmail.com.

Conflicts of Interest and Source of Funding: The authors report no conflicts of interest and no source of funding.

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The Exercise Technique Column provides detailed explanations of proper exercise technique to optimize performance and safety.

COLUMN EDITOR: Jay Dawes, PhD, CSCS*D, NSCA-CPT*D, FNSCA

Kelcy Tobey is a Graduate Student in the Human Performance Department at Lindenwood University, St. Charles, Missouri.

Jonathan Mike is a Visiting Professor at University of Southern Mississippi, Hattiesburg, Mississippi.

© 2018 by the National Strength & Conditioning Association