Single-leg glute bridge

Type

Glutes and hips

Equipment

No equipment

Area

Lower back

Level

Intermediate

Starting dose in Remedy

3 sets of 10 per side

How to do it

1. Lie on your back with your knees bent and feet flat.
2. Straighten one leg so it lines up with the other thigh.
3. Drive through the heel of the planted foot to lift your hips until your body forms a straight line.
4. Keep both hips level at the top, then lower slowly.
5. Finish your reps and switch legs.

Form cues

• Drive through the planted heel.
• Keep both hips level at the top; don’t let one drop.

Common mistakes

• The hip on the lifted-leg side dropping.
• Arching the low back to get height.

Easier and harder versions

• Easier: Glute bridge
• Harder: Barbell hip thrust

Why it helps a sore back

In Remedy it is the step up from the two-leg bridge: instead of piling on more reps, the program moves you to a harder version.

How Remedy uses it

In the app it is called Single-Leg Glute Bridge. Remedy is more likely to pick it if you say your back is bothered by standing or walking or working out. A typical starting dose is 3 sets of 10 per side, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.