Exercise
ALTERNATING LEG BRIDGE
Stand
Squat
Form cues
Keep one knee bent with the heel on the floor, the other leg extended at 45 degrees
Drive the hips up by pressing through the heel of the bent leg — not the toes
Squeeze the glute of the working leg at the top of the bridge
Form a straight line from shoulder to knee to ankle at the top
Keep the extended leg in line with the torso — do not let it drift down
Lower hips with control; do not let them slam back down between reps
Instructions
Step-by-step technique
Lie on your back with one knee bent and your heel planted on the floor. Extend the other leg straight out at a 45-degree angle, with both arms at your sides.
Press through the heel of the bent leg and squeeze your glute to lift your hips off the floor. Continue until your body forms a straight diagonal line from shoulder to knee to foot.
Hold the top position for 1–2 seconds, keeping the extended leg in line with your torso.
Lower your hips to the floor with control. Complete all reps on one side, then switch — bend the previously extended leg and extend the previously bent one.
The alternating leg bridge isolates each glute while challenging the core to maintain pelvic stability with an asymmetrical leg position.