What is Glute Bridge with Alternating Leg Extension?

The Glute Bridge with Alternating Leg Extension is a medium-difficulty bodyweight hip-extension exercise that lifts the hips while extending one leg to challenge single-leg stability. It primarily targets the glutes and hamstrings, and emphasizes hip control and posterior-chain strength while minimizing lower-back stress.

How to Do Glute Bridge with Alternating Leg Extension

  1. Set up position: Lie on your back with knees bent, feet flat close to glutes, head neutral and hands on floor; shins should be near vertical for stable setup.
  2. Brace core: Engage core and glutes, press lower back gently into the floor to avoid arching; keep ribs down and maintain neutral spine throughout movement.
  3. Drive through heels: Drive through heels, contract glutes and hamstrings to lift hips until shoulders, hips and knees form a straight line; do not overextend the lower back.
  4. Extend one leg: At the top, extend one leg slowly until straight, keeping hips level; avoid dropping or rotating the hips to maintain single-leg stability.
  5. Squeeze at top: Squeeze the glutes and hamstrings for one second at the top while breathing out; focus on hip drive rather than lumbar extension to protect your back.
  6. Lower with control: Lower hips back down with control until shoulders and glutes touch the floor; switch legs after each repetition or perform desired reps per side.

Muscle Groups

Hamstring, Glutes

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Glute Bridge with Alternating Leg Extension?

This exercise strengthens glutes and hamstrings, improves hip extension power, and builds single-leg stability and pelvic control. It can reduce lower-back strain by emphasizing hip drive, enhance sprinting and jumping mechanics, and requires no equipment for easy programming.

What common mistakes should I avoid?

Avoid arching the lower back, lifting through the lumbar spine, or letting hips rotate. Common errors include feet too far forward, poor core bracing, and rushing the movement. Maintain neutral spine, press through heels, and move with controlled tempo.

How can I progress or regress this exercise?

Progress by adding repetitions, slow eccentric tempo, or placing a resistance band across hips. Advance to single-leg bridge holds or weighted hip thrusts. Regress by keeping both feet on floor, performing partial range-of-motion, or using a pillow under lower back for comfort.