Week 5 - Day 2

Drill 4: Single-Leg Glute Bridge with Rib Stability

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Arms resting by your sides.

Instructions

  • Inhale to prepare.
  • Exhale and lift hips while extending one leg.
  • Hold briefly, then return to start.
  • Switch legs and repeat.
Sets: 2 – 3
Reps: 8 – 10 per side
Breath: Exhale to lift, inhale to lower
Rest: 30 – 45 seconds between sets

What to Feel

  • Glutes and core engaged
  • Pelvis and ribcage stability

What to Avoid

  • Arching the lower back

Red Flags

  • Pain in the lower back or hips

Regression

  • Perform a bilateral glute bridge.