Also known as: alternating leg bridge, alternating glute bridge, single-leg bridge alternating, leg extension bridge, hamstring bridge

What is Glute Bridge with Alternating Leg Extension?

Glute Bridge with Alternating Leg Extension is a medium-level bodyweight exercise that targets the glutes and hamstrings. It builds hip extension strength and unilateral control while engaging the core. Focus on squeezing the glutes at the top, keep a neutral spine, and avoid lower back strain.

How to Do Glute Bridge with Alternating Leg Extension

  1. Set starting position: Lie on your back with knees bent, feet hip-width and close to glutes, arms relaxed at sides and head in a neutral position.
  2. Engage core and glutes: Brace your core, squeeze both glutes, then press through heels to drive hips upward until shoulders, hips and knees form a straight line.
  3. Extend one leg: At the top, slowly extend one leg straight forward while keeping hips level and both glutes engaged; avoid pelvic tilt or rotation.
  4. Squeeze and hold: Pause and squeeze the working glute for one to two seconds while maintaining a neutral spine and steady breathing before lowering.
  5. Lower with control: Lower hips back to the mat with control, reset foot placement, then repeat on the opposite leg—move deliberately to protect the lower back.

Muscle Groups

Glutes, Hamstring

Description

Lie on the floor, head neutral, hands on the floor. Bend your knees and position your feet flat on the ground, close to your glutes. Shins should be close to vertical.

Drive through your heels, engage your glutes and hamstrings, and extend your hips.
Shoulder, hips and knees should form a straight line. Avoid extending your lower back, the prime movers should be glutes and hamstrings. Squeeze at the top. Lower back to the start and repeat for repetitions.

At no point should you feel strain in your lower back.
Movement Group: Warm-Up
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of this exercise?

Strengthens the glutes and hamstrings, improves hip extension and single-leg stability, enhances core control, and helps correct posterior-chain imbalances. Regular use can boost athletic performance and reduce lumbar strain when performed with proper form.

What common mistakes should I avoid?

Avoid arching the lower back, driving through the toes instead of heels, letting hips rotate or sag, and using momentum. Keep feet close, brace the core, press through heels, and move slowly with controlled range of motion.

How can I progress or regress this movement?

Regress by doing a standard two-legged glute bridge, reducing range of motion, or slowing tempo. Progress by performing full single-leg bridges, elevating feet, adding a band or light weight, or increasing time under tension.