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Single-Leg Glute Bridge with Long Pause

Advanced pelvic strengthening to resist fatigue during long runs.

2
Sets
16
Reps
70s
Duration
25s
Rest
7/10
RPE

📖 Detailed description

Lying on your back, one foot on the floor, the other unloaded or lifted. Lift your pelvis, hold for 2 seconds at the top, then slowly lower. Alternate sides with precision.

💡 Execution tips

  • Pelvic stability translates to running economy.

⚠️ Common mistakes

  • Hips rotating, hold is too short, sloppy descent.

🔀 Variants

  • Bridge Une Leg Simple