Single-Leg Glute Bridge with External Rotation

1. Begin by lying flat on your back on a comfortable surface, arms at your sides, knees bent, and feet flat on the ground about hip-width apart.

2. Engage your core and lift one foot off the floor. This will be the leg you'll externally rotate during the movement.

3. Push through the heel of your grounded foot, raising your hips off the ground, and squeeze the glutes at the top of the movement. Your grounded leg, hips, and torso should form a straight line.

4. As you bridge upwards, externally rotate the lifted leg by turning the knee out to the side without dropping your pelvis.

5. Hold the bridge and the external rotation for a moment, ensuring your hips stay level and elevated.

6. Return your elevated leg to the center, and lower your hips back to the starting position without touching the ground to maintain tension.

7. Repeat for the desired number of repetitions and then switch legs.

Make sure to keep the movement controlled, and be careful not to arch your lower back excessively or let your hips drop unevenly during the exercise.

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