Suspension Trainer Single-Leg Glute Bridge
The suspension trainer single-leg glute bridge is an effective exercise that targets the glutes, hamstrings, and core while also challenging stability. Here's how to perform the suspension trainer single-leg glute bridge:
Instructions:
Set-Up:
Attach a suspension trainer to a secure anchor point above you.
Lie on your back with your feet hip-width apart and your heels in the foot cradles of the suspension trainer.
Place your hands on the ground by your sides for stability.
Single-Leg Lift:
Lift one leg off the ground, extending it straight in front of you.
Bridge:
Press through the heel of the foot that's in the suspension trainer to lift your hips toward the ceiling.
Keep your other leg extended in front, parallel to the ground.
Hip Extension:
Aim to achieve a straight line from your shoulders to your lifted leg.
Squeeze your glutes at the top of the movement to fully extend your hips.
Lower:
Lower your hips back down, maintaining control and keeping your suspended leg elevated.
Repeat:
Perform the desired number of repetitions on one leg before switching to the other.
Tips:
Engage your core throughout the exercise to stabilize your hips and lower back.
Focus on a smooth and controlled movement, avoiding any rapid or jerky motions.
Keep your shoulders and upper back on the ground for stability.
Choose a suspension trainer height that allows your hips to fully extend without touching the ground.
Safety Considerations:
If you're new to using a suspension trainer or have any existing injuries or concerns, consider consulting with a fitness professional before attempting this exercise.
Start with a lower suspension trainer setting and gradually increase the difficulty as you become more comfortable with the movement.
The suspension trainer single-leg glute bridge is an excellent exercise for targeting the glutes unilaterally, promoting balance and stability. Incorporate it into your lower body workout routine for a challenging variation of the traditional glute bridge.
