Chair elevated single leg glute bridge

Category

Legs

Difficulty

Advanced

Equipment

Chair

Primary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Quadriceps Femoris, Erector Spinae

How to do it

1. Lie on your back with your left heel placed on the edge of a chair, your right leg extended bent up towards the ceiling.
2. Position your arms by your sides with your palms facing down for stability.
3. Engage your core and glutes to lift your hips off the floor.
4. Hold the position briefly at the top, squeezing your glutes, then slowly lower your hips back to the floor. Repeat for the desired number of repetitions, then switch legs.

Form tips

• Ensure your heel remains firmly on the chair to provide a stable base for the movement.
• Perform the movement slowly and with control to maximize muscle activation and prevent injury.
• Focus on squeezing your glutes at the top of the movement to enhance muscle engagement.