Single-Leg Glute Bridge with Knee to Chest

1. Start by lying on your back on a flat surface with your knees bent and feet flat on the ground. Keep your arms by your sides for stability.

2. Lift one leg off the ground and pull your knee towards your chest, clasping your hands around your shin or hamstring to keep it in place.

3. Press down through the heel of your stationary foot and raise your hips upwards toward the ceiling, driving through the glutes to lift into a bridge position. The leg with the knee to chest remains in this position throughout the exercise.

4. Ensure that your body forms a straight line from the shoulders to the knee of the planted leg at the top of the movement.

5. Hold the bridge position for a moment, then slowly lower your hips back down to the ground.

6. Repeat the movement for the desired number of repetitions before switching legs.

To increase difficulty: Increase the number of repetitions or sets. Add a brief pause at the top to intensify the contraction in the glutes and hamstrings. Perform the exercise with a slow and controlled tempo to enhance muscle engagement.

Remember: Keep your core engaged throughout the exercise to ensure your lower back doesn't arch excessively. Perform the movement in a controlled manner, focusing on the contraction of the glutes and hamstrings. If you have any pain or discomfort, especially in the lower back, stop the exercise and consult a fitness professional.

---