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Single-Leg Glute Bridge with Long Pause

Unilateral glute bridge with a longer hold at the top to densify glute and pelvic work.

2
Sets
14
Reps
75s
Duration
30s
Rest
8/10
RPE

📖 Detailed description

Lying on your back with one foot planted, lift your pelvis and hold the top position intensely for 2-3 seconds before slowly lowering down. Switch sides.

💡 Execution tips

  • Keep your hips perfectly level during the entire pause.

⚠️ Common mistakes

  • Arching the lower back to compensate, dropping one hip, rushing the pause.

🔀 Variants

  • Bridge Une Leg Simple