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.