Single-leg glute bridge with pause
Posterior chain · Advanced · in reps · per side
Why it helps your running
Holding at the top makes the glute work without momentum: better pelvic control on long runs.
- You'll need
- nothing: just your bodyweight
- Tempo
- 2 s down, 1 s up, 3s pause
How to do it
- Same as the single-leg glute bridge, but hold 3 seconds at the top, glute squeezed, hips level.
- Keep breathing during the hold, don't hold your breath.
- Lower over 2 seconds, without letting the tension drop at the bottom.
Common mistakes
- Your hips drop during the pause.
- You hold the position with your lower back arched.
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