Single leg pelvic raise

Initiate the single-leg glute bridge by lying on your back and positioning your feet hip-width apart. One leg is fully extended and slightly lifted, while the other leg is bent. The distance should be chosen so that, when lifting, a right angle is formed between the upper and lower legs. The head comfortably rests on the floor, naturally extending the spine. Direct your gaze to the ceiling, engage your abdominal and glute muscles, and let your arms rest flat beside your body. A variation of the single-leg pelvic lift can also be done with a resistance band, with athletes wrapping the band just above the knees.

An alternative option is the single-leg glute bridge with a bench. The upper body remains unchanged as you place one foot with the heel on the weight bench and stretch the other leg diagonally upward.

You can increase the difficulty of the pelvic lift by adjusting your arm position, either keeping your arms behind your head or extending them straight up. Advanced athletes shift their weight solely onto their heels to further intensify the challenge.

Movement execution

Now, press your hip over the heel of the foot on the ground, exhaling and stopping when your body forms a straight line from the shoulders to the foot hovering in the air. The lower and upper legs on the trained side now create a right angle, and the knee should not extend beyond the foot. In the highest position, tighten your glutes and then lower them towards the ground. You decide whether to briefly rest your glutes or start the next repetition just above the ground.

When performing the single-leg glute bridge with the Theraband, the fundamental movement remains essentially unchanged compared to the traditional execution without the band and bench. The only variation lies in the Theraband, which secures both thighs and, through gentle outward pressure during the upward movement of the buttocks, provides increased training intensity.

For the version of the single-leg glute bridge with the bench, lift your buttocks upward. The force is transferred through the heel of the foot on the bench to the body, while the other leg remains extended in the air. Exhale as you lift, and continue the movement until your body forms a straight line from the toe of the extended leg to the shoulders. The head and arms remain unchanged on the ground. Subsequently, lower your buttocks again while inhaling.

Stressed muscles and common mistakes

For more information regarding the engaged muscles and common errors while performing the exercise Single-Leg Hip Thrust, you can find it on the website dedicated to Hip Thrust / Glute Bridge.

Alternative variants to one-legged pelvic raises

To make your training more diverse, you can also resort to similar exercises or switch to further variations of Single-Leg Hip Thrust.