Perfect Single Leg Glute Bridge Technique
The single leg glute bridge is a fundamental unilateral exercise targeting your glutes, hamstrings, and core while improving hip stability and addressing muscle imbalances. ChAIron's AI coaching ensures perfect activation and form.
Step-by-Step Form Guide
- Starting Position: Lie on back with knees bent, feet flat on floor, arms at sides for support
- Leg Setup: Extend one leg straight out, keeping it in line with planted leg's thigh
- Bridge Movement: Drive through planted heel, squeeze glutes to lift hips up
- Lower Control: Slowly lower hips back down, maintaining tension throughout
Common Mistakes to Avoid
- Using lower back instead of glutes to lift
- Allowing hips to rotate or shift sideways
- Not maintaining straight line from knee to shoulder
- Rushing through the movement
- Neglecting to engage core for stability
AI Coaching Benefits
ChAIron's computer vision analyzes your single leg glute bridge form in real-time, providing instant feedback on:
- Hip alignment and stability tracking
- Glute activation optimization
- Range of motion consistency
- Balance and control assessment
- Progressive difficulty recommendations