Training the glutes (buttocks) is as important as any quadricep exercise for lower-body strength and full-body mobility. These three muscles are responsible for much of our everyday movement, including standing from a chair and walking up stairs.
Simone de la Rue is a certified personal trainer and has worked with celebrity clients like Sandra Bullock. Speaking about the star to Radar in 2011, the PT revealed how dedicated the star was to regular exercise: “She puts in an hour a day, six times a week. She’s extremely motivated and driven.”
When it comes to strength training, Simone says there’s one exercise she “always” puts into her workouts. That’s the single-leg weighted glute bridge.
In an Instagram video, the PT says that she likes this “unilateral strength exercise” more than the traditional glute bridge. “Each side has to work independently while your pelvis and core resist rotation,” she explains.
If you do Pilates or regular resistance work, you’re probably already familiar with a glute or shoulder bridge. It’s an excellent glute exercise, but also builds strength in the hamstrings and core. What’s more, it can be done from the comfort of your living room floor.
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How to do the single-leg glute bridgeLie on your back with both knees bent and hip-width apart.Rest a dumbbell on the hip which won’t be lifting up.Raise your hips and lower back off the mat with your arms straight by your sides.Raise the leg on the unweighted side straight up above you.Slowly lower the leg towards the ground.Repeat for 8-12 times before switching to the other side.
Expert tip: “For good form, keep your ribs down and core engaged, drive through the heel of the working leg, keep your hips level, and think ‘squeeze the glute to lift’ rather than arching through your lower back,” says Simone.
There are plenty of ways to make a regular glute bridge harder. Simone has chosen to use a dumbbell and make it a one-leg exercise, where traditionally it’s done with both legs on the floor.
Speak to a PT or physio if you have any lower back problems or aren’t sure how to do this exercise properly.
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Premium 6mm Exercise & Fitness Mat
You don’t need much to do a one-legged glute bridge but you may find it more comfortable on a thick yoga mat. The extra cushioning will pad your lower back against the hard floor.
Benefits of the single-leg glute bridge1. Builds strength
Doing a weighted glute bridge is a one-way ticket to better strength, as “adding weight gives you a way to progressively overload the glutes as you get stronger”, the PT says.
Progressive overload essentially means making an exercise harder once you become strong enough to do it easily. You can do this by adding more resistance (like weight), changing your form (doing it with one leg), or increasing the number of times (repetitions) you do.
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One of the key benefits of the one-legged glute bridge is “improved pelvic or core stability”, says Simone. The pelvis and core act as a foundation for many movements, both those done in exercise and daily life, so having strong ones is essential.
It also helps improve posture and may reduce the risk of lower back pain.
Most people are stronger on one leg than the other, and the one-legged glute bridge can help iron this out as it forces each leg to work independently.
If you’re a keen walker, runner, or cyclist, this is especially beneficial to add to your routine with knee exercises to prevent injury.