I’m always in search of easy and effective exercises that will easily fit into my busy hours. To be straightforward, as a person who likes running, I have always been hearing the same phrase: “Your glutes must not be neglected.” These muscles are capable of making you faster, keeping you away from trauma, and being the reason for a correct posture. But, accepting this information, I was not really on board in my workouts, I was not really on board, especially, after sitting for a few long hours.
So, I took a small challenge of performing 50 single-leg glute bridges every day for one week. I wanted to know if this simple change could be a stimulus, and also balance my weaknesses. Oh, you’ll now have to read before I reveal the result of the challenge: that week has been a period of many new insights for me.
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What Is a Single-Leg Glute Bridge and Why Should You Care?
A Simple Move With Powerful Results
The single-leg glute bridge is an effective and simple exercise that isolates the glutes, hamstrings, and lower back muscles. This exercise is conducted on one leg at a time, and it, therefore, exposes any asymmetry existing in your lower body and hips, if any, to the light.
Unlike the standard two-leg glute bridge, in this scenario, you are called upon to stabilize yourself using your core position and by controlling your balancing abilities. This shows that by doing this, you are gaining not only strength but also at the same time developing coordination skills.
How to Do a Single-Leg Glute Bridge (The Right Way)
Lie on your back with both knees bent, and the feet flat on the floor and then proceed. Before performing this step, you should also determine which leg you can lift without any problems to ensure your comfort during the exercise. Keep the leg slightly bent or straight, lift it. Push your heel into the floor and lift your hips upward as if you’re trying to reach for the ceiling, but still, keep your body straight. Then, hold for a while and start lowering. Continue with the other side the same way and complete with that one as well before you move on to the other leg.
Pro tip: Keep your midsection tensed and make sure you don’t let your lower back overarch. If you have never tried it before, get started with two-leg glute bridges and then, when you manage to get the power and control, move to the next level of difficulty…
Day 1: Not as Easy as I Thought
“I thought I would just do 50 reps and that’s all, how difficult can it be?” I was mistaken. 25 reps for each leg seemed possible in theory, but I quickly found out that using one leg made it much more difficult. My hamstrings were on fire at the 15th rep, and in order to keep a good position, I had to go slower. The main thing was to really concentrate on the glutes and push through the heel, rather than moving mechanically only.
Days 2 and 3: Muscle Imbalances Showed Up Fast
It was not only the pain that made me feel this way, but also I had a lot of time allowing myself to recognize that I was quite weak on my left side. My left leg shook more and was weaker, and I was not able to hold it for a long time. Simply this fact was a big deal of the challenge to me. It is easy to overlook imbalances when it comes to bilateral movements, but this gave me the opportunity to deal with my weakness and not have it any other way.
Then what came up next? I was more involved in my core than I initially thought. Controlling my hips plus every lift is what kept my abs on duty. This workout didn’t include only the glutes but also the whole lower part of the body and my core. It was a complete lower body and core workout of mine.
Day 4: Time to Add Weight
So, I brought in something extra. It was a dumbbell that I placed across my hips. This made the exercise not only quad challenging but also reached the point of being a whole-body workout. To break down the 50 reps, I made three sets of 10 per leg with quick breaks in between. By then, I got the hang of it but it was still something that tested my focus and energy.
Day 5: Some Variation with Glute Bridge Marches
In order to prevent myself from getting bored, I exchanged standard reps for marches. I made a start from a two-leg glute bridge stance and as I lifted one leg at a time I kept the top position. It seemed very easy until I had to step in to prevent my pelvis from shifting. This version really put my balance to the test and made me recognize the extent of core stability.
Days 6 and 7: I’m Stronger and More in Balance
Back to the main point: I was fit as a fiddle again by the end of the week. I still had a problem with the left side but in a shorter period of time, I no longer got so shaky and even could hold it with much more confidence. On the day before the last one, I finished my reps and then went for a long run, and then only did I feel the difference. My stride was smoother and I was not only running but pushing with my whole body from back to front.
Previously, I had difficulties with my glutes while running, so it was a considerable gain for me.
What I’ve Discovered in This Week-Long Challenge for the Glutes New To Me
A good lesson was that a sequence of straight, small acts is an effective way to find the chinks in one’s armour and bring about positive change. The one-leg glute bridge enabled me to work the two sides of my body in the same manner and as hard. It increased my core strength, showed imbalances, and made me realize how I move. I did not need any of my equipment to achieve that.
Even if I do not do 50 reps every day (my legs need a break!), I have incorporated one-leg glute bridges into my weekly workout. I employ them for warming up before strength or running exercises now — that’s one option. Plus, I would not let the routine become too boring, as I’m thinking of various types of sets to be made.
Is the Single-Leg Glute Bridge Really Effective?
Most certainly. This exercise can be performed by anyone be it a runner, a weightlifter or someone who wants to build his or her hip and core muscles. It is an exercise that not only is accessible to all, but also one that is effective and can be adapted based on your progress.
At times, it is the easiest workouts, that, when done with regularity, bring about the best outcomes. And this one in particular, has definitely become a part of my regular exercise routine in just a couple of days.
