Instructions

1

Lie flat on your back on a mat or floor with legs extended, head and shoulders relaxed, arms at sides with palms down for stability

2

Engage your core by drawing your navel toward your spine; keep lower back pressed to the floor and maintain neutral spine alignment throughout the movement

3

Slowly lower one leg toward the floor by extending the knee while keeping the opposite leg bent with foot flat on the ground, allowing the lowering leg to descend in a controlled manner without touching the floor

4

Return to starting position by flexing the knee and bringing the leg back up to the bent position, then repeat with the opposite leg in an alternating pattern

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESIliopsoas, Rectus Abdominis, Tensor Fasciae Latae

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Glute Bridge One Leg on Floor bent knee because it challenges the Quadriceps through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Hips region.

Benefits

Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Quadriceps.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Control the eccentric (lowering) phase of the Glute Bridge One Leg on Floor bent knee for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Iliopsoas, Rectus Abdominis, Tensor Fasciae Latae to maintain control of the Body weight.

Glute Bridge One Leg on Floor bent knee