Glutes · Bodyweight
Bridge Alternate Leg Lift
The bridge alternate leg lift is a bodyweight exercise that challenges glute strength and pelvic stability by alternating single-leg support. It is suitable for all fitness levels and works well as a glute activation drill in warm-ups or as a core and hip accessory in the main routine.
- Muscles
- Glutes
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Women
How to do it
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips into a bridge position, squeezing your glutes.
- While maintaining the bridge, lift one foot off the ground and extend that leg straight.
- Hold briefly, then place it back down.
- Lift the other leg and repeat.
- Continue alternating while keeping your hips elevated and stable.
Common mistakes
- Dropping or rotating the hips when one foot lifts reduces glute activation and strains the lower back.
- Overarching the lumbar spine instead of extending fully through the hips shifts tension away from the glutes.
- Moving too quickly through momentum takes away the stabilizing demand on the supporting leg.
- Pushing through the toes rather than the heel shifts the workload from the glutes to the quadriceps.
Tips
- Keep your hips level throughout the entire set, as if balancing a cup of water on your pelvis.
- Drive through the heel of the planted foot to achieve full contraction in the working glute.
- Hold the extended leg position for a brief one-second pause before returning to ensure complete control.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions per leg with 45 to 60 seconds of rest between sets to build stability and endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Which muscles does this exercise target?
It primarily targets the gluteus maximus and hamstrings of the supporting leg, while the core and gluteus medius work to prevent hip drop.
What should I do if I feel tension in my lower back?
Check that your abdominal muscles are braced and lower your hips slightly, but if pain persists, stop the movement and consult a specialist.
