Single Leg Glute Bridge for Glute Isolation

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Dr. Andy Galpin in Bryan Johnson's video 'Exercise Scientist Dismantles My Longevity Workout'.

Quotes From Source

“Bring your left leg up and extend there...”

Story of claim

Perform single leg glute bridges to improve muscle engagement and isolation in the glutes, starting with your right leg for optimal activation.

  • Goal: Improve muscle engagement and isolation in glutes through single leg exercises.
  • Proof: Dr. Galpin notes the exercise's effectiveness in isolating and engaging glute muscles, enhancing strength and stability.
  • Nuances:
    • Begin with the right leg to ensure proper form.
    • Focus on glute activation rather than speed.
  • Impact on Life: Enhanced muscle isolation can improve athletic performance and reduce lower back strain.

Investments

  • Price: None, requires no equipment
  • Time: 5-10 minutes per session
  • Effort: Focus on form and control during each repetition

Risks

Incorrect form may lead to lower back discomfort or strain.

Alternatives

  • Double leg glute bridge
  • Hip thrusts with a resistance band

Get Started 🚀

  • Lie on your back with knees bent.
  • Lift one leg and perform the bridge with the other.
  • Ensure full glute activation and hold at the top.
  • Repeat on the opposite leg.

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Reference Video