How To Perform Glute Bridges With Alternating Leg Extensions

This variation of Glute Bridges challenges overall trunk & hip stability, as well as single leg strength. This works the glutes, hamstrings, calves and core muscles and is a great exercise for runners.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): glutes, quads, hamstrings, feet, calves, hips, core

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, hips high, press foot into floor to extend opposite leg, hold for 2 seconds, alternate

Before starting:

Keep your core engaged so that you don’t hyperextend your lower back. Breathe well throughout.

1. Lay on your back with both knees bent. Engage your core

2. Press both feet into the floor to lift your hips high off the floor.

3. Press one foot hard into the floor in order to straighten the opposite leg Hold for 2 seconds.

4. Return that leg to the starting position, and repeat these steps on the other leg. Alternate until all desired reps are completed.