Single-leg glute bridge
Posterior chain · Building · in reps · per side
Why it helps your running
One glute doing the work and a pelvis that stays level: exactly what each stride asks of you.
- You'll need
- nothing: just your bodyweight
- Tempo
- 2 s down, 1 s up, 1s pause
How to do it
- On your back, one foot on the floor, the other leg straight or knee toward your chest.
- Push through the planted heel to lift your hips, keeping both hips level.
- Squeeze the glute for a second at the top, lower in 2 seconds.
- Same number of reps on each side.
Common mistakes
- Your hips drop toward the free leg.
- You feel it mostly in the hamstring or lower back: your foot is too far from your glutes.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.