Single-Leg Glute Bridge Kelcy Tobey, BS1 and Jonathan Mike, Phd, CSCS*D, NSCA-CPT*D, USAW2 1Human Performance, Lindenwood University, St

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Single-Leg Glute Bridge Kelcy Tobey, BS1 and Jonathan Mike, PhD, CSCS*D, NSCA-CPT*D, USAW2 1Human Performance, Lindenwood University, St. Charles, Missouri; and 2School of Kinesiology, University of Southern Mississippi, Hattiesburg, Mississippi

ABSTRACT INTRODUCTION rotation of the biceps femoris (13). oth the core and posterior mus- Thehamstringsalsofunctiontoflex THE SINGLE-LEG GLUTE BRIDGE IS culature of the hip are important theknee.Despitetheflexioninthe A VARIATION OF THE BARBELL HIP Baspects in power development knee that occurs during this exercise, THRUST THAT INVOLVES UNILAT- for athletes. Although many exercises slight knee extension is involved ERAL HIP EXTENSION. GLUTE exist for developing glute power, uni- through the rectus femoris and vastus BRIDGE EXERCISES ARE USED AS lateral exercises are often left out. Ex- muscles. The core stabilizers, lumbar A MEANS OF STRENGTHENING ercises such as the single-leg glute erector spinae and lumbar multifidus, THE HIP EXTENSORS: THE bridge incorporate activation of stabi- are also involved (2,3,9). GLUTEAL AND HAMSTRING MUS- lizing muscles in addition to the many CLE GROUPS. IN ADDITION TO agonistic muscles at work. There are as ACTIVATING THE POSTERIOR many benefits to including the single- BENEFITS MUSCULATURE OF THE HIP, leg glute bridge to one’s workout, as Strength and stability in the core of the SINGLE-LEG GLUTE BRIDGES there are variations to the movement. body, defined as the spine, hips and REQUIRE STABILIZATION OF BOTH pelvis, proximal lower limbs, and THE HIP ABDUCTORS AND CORE MUSCLES USED abdominal structures, provides an opti- MUSCLES THROUGH ISOMETRIC For the single-leg glute bridge, all 3 glu- mal platform through which distal limbs can function (7). As such, muscle CONTRACTION. BECAUSE teal muscles are activated. The gluteus strength and power of the hips and pel- STRONG GLUTEAL AND maximus acts as a hip extensor and vis are critical components of the overall HAMSTRING MUSCLE GROUPS lateral rotator of the thigh. Regarding impact of both resistance training and ARE IMPERATIVE IN LATERAL the gluteus medius and minimus, both muscles abduct the thigh, whereas athletic performance in a multitude of STABILIZATION AND EXPLOSIVE sports. For example, weightlifting, the LINEAR MOVEMENT, THE various fibers of each muscle laterally and medially rotate the thigh, de- squat, and the deadlift all require exten- SINGLE-LEG GLUTE BRIDGE IS sive strength and power through hip BENEFICIAL TO THE GENERAL pending on the degree of hip flexion (3,5). Additionally, the tensor fasciae extension. This incorporates the gluteal POPULATION AND ATHLETES IN A latae acts as a stabilizer by counter- and hamstring musculature. It has been VARIETY OF SPORTS, SUCH AS balancing the hip’s lateral rotators. postulated that the hip thrust has been SOCCER, FOOTBALL, AND RUGBY. With respect to the hamstrings, the a successful exercise for its emphasis on biceps femoris extends the hip and gluteal development and hip extensor laterally rotates the thigh, whereas strength in sports actions (1); however, the semimembranosus and semite- many variations also exist. Address correspondence to Jonathan Mike, ndinosus contribute to hip extension, The single-leg glute bridge is a unilat- [email protected]. as well as counteract the lateral eral variation of the barbell hip

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thrust. This movement isolates the contribution can be reduced when the activation than the rectus abdominis concentric motion of hip extension joints are closer together, resulting in and external obliques in the single-leg while recruiting the stabilizing glute shortened length of the muscle. This glutebridge(9).Bytrainingthemus- medius and minimus, as well as the is known as active insufficiency (15). culature about the hip and within the core muscles (2,3,9). A study con- By removing the influence of the semi- core, proper biomechanical move- ducted by McCurdy et al. reported membranosus and semitendinosus in ment is ensured, which, in turn, re- that short-term, unilateral, lower- hip extension, there exists a greater reli- duces the chance of injury. body exercises are as beneficial ance on gluteal activation during the The single-leg glute bridge may as the bilateral counterparts in concentric action of the single-leg glute improve other essential qualities of a cli- untrained individuals (12). Another bridge. ent’s or athlete’s program. For example, study by Jones et al. observed muscle Unlike the barbell hip thrust, the a part of most strength and conditioning activation and testosterone response single-leg glute bridge’s unilateral programs is some variation of the squat. during the bilateral back squat versus component elicits additional stimuli Without proper glute activation, squat the unilateral pitcher squat. Results from stabilizing muscles within the form is compromised, therefore com- indicated that, although the absolute hip. In addition to extending the hips, promising an athlete’s performance, as workload was lower in the pitcher the gluteus maximus laterally rotates well as joint integrity. It is our conten- squat, muscle activation and testos- the hip. It has been theorized that, terone responses were not signifi- tion that core strength, hip stabilization, with excessive lateral rotation of the and glute activation gained from the cantly different between the 2 thigh, the musculature responsible for lower-body exercises (6). Although single-leg glute bridge is likely to trans- this (i.e., the gluteus maximus and fer over to stability and power in the the training protocols in the studies other lateral rotators) will shorten. did not include the single-leg glute squat and other movements requiring As a result, the muscles will no longer posterior strength. bridge, we contend that the unilateral be at an advantageous length to pro- aspect of the single-leg glute bridge vide force through hip extension An important aspect when looking at will be just as beneficial as its bilateral (3). To counteract this excessive lat- hip involvement throughout move- counterpart. Therefore, numerous eral rotation, the gluteus medius, ment in sports performance is the benefits exist for adding the single- gluteus minimus, and the tensor hip-to-knee extensor ratio. Hip leg glute bridge in a strength and con- fascia latae are activated. During the extensor strength has been noted to ditioning program for able-bodied stance phase of walking (a unilateral improve vertical jump and reduce athletic and clinical populations. movement), the gluteus medius knee injury during running perfor- Because of the positioning of the single- and minimus abduct the stance leg, mance (8,16). Lees et al. found that leg glute bridge, certain hip muscles are thereby preventing a contralateral maximal vertical jump is attained emphasized. Previous research has re- drop in the hip of the swing leg (3). through higher force production by ported that the gluteus maximus produ- Although the force of the single-leg the hip extensor muscles (8). In ces its greatest force when the hips are glute bridge is vertical compared with regard to running, an upright runn- in a flexed position (i.e., bottom of the a horizontal force (as seen in walking posture relies on a reduced hip- movement) (3). Although the ham- ing), there may be an increased need to-knee extensor ratio, which may strings are an important part of hip in stability of the gluteus medius lead to overuse injuries of the knee extension, their involvement in the and minimus to maintain optimal (16,17). This posture is associated movement can be reduced by flexing hip placement throughout the move- with hip extensor weakness, whereas the knee. Because the semitendinosus ment. Other stabilizers include the those with greater hip extensor and semimembranosus are biarticulate lumbar erector spinae and the lumbar strength demonstrated a more for- muscles (crossing 2 joints), their force multifidus, which have shown higher ward leaning posture (16). Therefore,

Figure 1. (A) Starting position on bench before elevation of the left leg. (B) Elevation on the left leg; descent phase of single-leg glute bridge. (C) Full lockout position of single-leg glute bridge.

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TECHNIQUE STARTING POSITION Begin position seated on the ground with the upper back against a padded bench for support just below the scapula. This point of contact should not change throughout the duration of the movement. The arms may either span the width of the bench for added stability or folded across the chest, depending on personal preference. Next, shift the feet toward the glutes and drive the heels into the ground. While pushing through the heels of the feet, extend the hips so that the torso and thighs form a straight line from the shoulders to the knees, paral- lel to the ground (Figure 1A). Knees should be flexed so that the shins are perpendicular to the ground, and the shin and thigh form a 908 angle at the knee. Adjust feet as necessary to attain this positioning. The spine and the hips should remain Figure 2. Shoulders and foot placed on ground with the right knee abducted in relatively neutral alignment at the and the right foot externally rotated, while the left foot is elevated off start position of the single-leg glute the floor. bridge. Once a stable position has been achieved, lightly shift the weight into the right heel without adducting the right thigh. Keep the hips fully extended and slowly raise the left heel off the floor by flexing the left thigh at the hip. Throughout the duration of the movement, the left hip should remain flexed as if pulling the knee toward the chest.

THE DESCENT PHASE While maintaining a neutral lumbopel- vic region, sink hips directly toward the ground by ﬂexing at the right thigh. Hips should be ﬂexed at an angle slightly greater than 908 with glutes remaining off the ground. Care should be taken that this movement originates at the hips, rather than the Figure 3. Starting position of single-leg glute bridge with kettlebell placed directly lumbar spine. A slight arch is normal, over the right hip.

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but ﬂexion at the hips should not orig- inate from overarching (greater than approximately 308) of the lumbar spine. The shoulders will remain in contact with the bench at their original positioning without excessive movement or sliding (Figure 1B). To avoid the right knee falling in excessive valgus positioning, weight should be displaced over the entirety of the right foot, with slight emphasis in the heel. The foot can either be pointed directly forward or slightly externally rotated. During the eccentric phase, an emphasis should be placed on engaging the right hip abductors and right glute to avoid excessive adduction (thigh Figure 4. Starting position of single-leg glute bridge with barbell placed across both hips. moving in toward midline) of the right hip. Clients and athletes are encouraged to breathe normally during reduced loading patterns (i.e., bodyweight and lighters loads), while bracing when ap- proaching maximal loading sets and repetitions.

THE ASCENT PHASE As soon as desired hip ﬂexion is attained in the right hip, drive weight through the heel of the right foot and Figure 5. (A) Bottom position of foot elevated single-leg glute bridge with the right engage the hip extensors. The right foot placed along the edge of the bench. (B) Lockout position of foot heel should push down and away from elevated single-leg glute bridge with the right foot placed along the edge the glutes. While simultaneously con- of the bench. For added instability, place the foot in TRX band. tracting the right glute, hips will drive upward and toward the head in a cur- vilinear motion. Hips will extend to a full lockout position, maximizing hip extension. The objective is to achieve full hip extension with little to no lumbar spine involvement (Figure 1C). Once this phase has been completed, the hips return slowly to the loaded phase of the movement (i.e., starting position). To complete 1 set, repeat the exercise on the opposite leg. Figure 6. (A) Slide board single-leg glute bridge with hamstring curl. Straighten the right leg out across the slide board, toe pointed upward, with weight staying on the heel. Left foot elevated, ﬂexion at the hip. (B) Slide the right VARIATIONS heel toward the hips while simultaneously squeezing gluteals, pushing the It is important to note that many var- hips upward. iationsofthisexerciseexistwith numerous progressions and regres- themselves when deciding which it is best to start with both the sions. Clients and athletes should fol- variations to include in their exercise shoulders and the feet on the ground. low a logical approach to challenge routine. For example, with beginners, To maximize gluteal function, we

4 VOLUME 0 | NUMBER 0 | MONTH 2017 Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited. suggestthattheloadedlegbe examined the effects of knee-only ex- 6. Jones MT, Ambegaonkar JP, Nindl BC, slightly abducted at the knee with ercises and hip-and-knee exercises on Smith JA, and Headley SA. Effects of the foot slightly externally rotated 55 female patients with PFPS. The au- unilateral and bilateral lower-body heavy resistance exercise on muscle (Figure 2). Externally rotating the thors determined that of the 2 groups activity and testosterone responses. foot also emphasizes lateral ham- assessed, those who performed both J Strength Cond Res 26: 1094–1100, string activation over medial ham- hip-and-knee exercises had greater im- 2012. string activation (11). Thigh provements in pain reduction and 7. Kibler WB, Press J, and Sciascia A. The abduction should occur before pro- functional gain compared with the role of core stability in athletic function. gressing to external rotation of the knee-only exercise group (14). There- Sports Med 36: 189–198, 2006. foot. Once this position has been fore, it is suggested that strengthening 8. Lees A, Vanrenterghem J, and De Clercq mastered, clients and athletes should the posterior and core musculature D. The maximal and submaximal vertical progressively abduct the entire leg contribute greatly to improved sport Jump: Implications for strength and andfootoutward.Whentheclient performance and injury prevention. conditioning. J Strength Cond Res 18: or athlete can complete the previous We encourage strength and condition- 787–791, 2004. movements with little weight shift, ing practitioners to use the single-leg 9. Leporace G, Praxedes J, Matsavaht L, Pinto additional load can be added to the glute bridge and its variations high- S, Chagas D, Pereira G, and Batista LA. exercise,usingkettlebell,plate,bar- lighted in this article as an important Muscular synergism during core stability exercises. In: International Symposium on bell, or sandbag. For smaller weights component in a resistance training pro- Biomechanics in Sports: Conference (i.e., kettlebell and weight plate), the gram and its role in improving overall Proceedings Archive. Marquette, MI, 2010. load should be placed directly over performance. pp. 19–23. the hip of the working leg (Figure 3). 10. Lewis CL, Sharpen SA, and Moran DW. To further add instability, larger Conflicts of Interest and Source of Funding: The authors report no conflicts of interest Anterior hip joint force increases with hip loads, such as the barbell or sandbag, extension, decreased gluteal force, and can be placed across both hips (Fig- and no source of funding. decreased iliopsoas force. J Biomech 40: ure 4). Other variations of the hip 3725–3731, 2007. Kelcy Tobey thrust have been provided in this arti- is a Graduate Student in 11. Lynn SK and Costigan PA. Changes in the cle in Figures 5 and 6, with their the Human Performance Department at medial-lateral hamstring activation ratio respective descriptions. Lindenwood University, St. Charles, with foot rotation during lower limb Missouri. exercise. J Electromyogr Kinesiol 19: PRACTICAL APPLICATION 197–205, 2009. As previously mentioned, the single- Jonathan Mike is a Visiting Professor at 12. McCurdy KW, Langford GA, Doscher MW, leg glute bridge is an assistance exer- University of Southern Mississippi, Wiley LP, and Mallard KG. The effects of cise that aids in building strength and Hattiesburg, Mississippi. short-term unilateral and bilateral lower- body resistance training on measures of explosive power through the lower- strength and power. J Strength Cond Res body, posterior musculature. In athletic REFERENCES 19: 9–15, 2005. events where running is a necessity 1. Beardsley C and Contreras B. The 13. Oatis CA. Kinesiology the Mechanics and (e.g., soccer, football, and rugby), as increasing role of the hip extensor Pathomechanics of Human Movement. well as vertical jumping (e.g., basket- musculature with heavier compound lower- Philadelphia, PA: Lippincott Williams & ball and volleyball), the single-leg glute body movements and more explosive sport Wilkins, 2005. p. 747. actions. Strength Cond J 36: 49–55, bridge can be an excellent accessory 14. 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