Single Straight-Leg Glute Bridge Hold

1. Lie on your back with your arms resting by your sides, palms down.

2. Bend one knee and plant that foot firmly on the floor, while keeping the other leg straight.

3. Push through your heel to lift your hips up, forming a straight line from your knees to your shoulders.

4. As you lift, extend the straight leg up towards the ceiling.

5. Hold this position, keeping your hips raised and your core tight to stabilize your body.

6. Focus on squeezing your glutes at the top of the movement.

7. Maintain the hold for the desired duration while breathing evenly.

8. Slowly lower your hips back to the starting position.

9. Repeat the exercise for the same duration while switching the leg that remains on the floor.

10. Ensure to perform an equal number of sets for each leg.

Remember to keep your movements controlled and to focus on the stability and tension in your glutes and hamstrings throughout the exercise. Adjust the duration of the hold according to your fitness level, aiming to maintain proper form throughout the hold.

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