# Glute Bridge with Alternating Leg Extension

A glute bridge held at the top while you straighten one knee at a time. Trains the glutes and hamstrings to keep the hips up and level on one supporting leg.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/bridge-with-alternating-leg-raise/video/male.mp4
- HTML: https://seto.fit/exercises/glute-bridge-with-alternating-leg-extension/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 7/10
- Quads: 4/10
- Hip flexors: 4/10
- Hip abductors: 4/10

## How to do the Glute Bridge with Alternating Leg Extension

1. Lie on your back, knees bent, arms crossed on your chest.
2. Press through your heels and lift your hips.
3. Straighten one knee, keeping your hips up and level.
4. Place that foot down, then extend the other leg.

### Full technique — 6 steps

1. Lie on your back with knees bent, feet flat on the floor about hip width apart, and arms crossed over your chest.
2. Tighten your stomach and press through your heels to lift your hips until your shoulders, hips, and knees form a straight line.
3. Keeping your hips up and level, straighten one knee until that leg is in line with your supporting thigh.
4. Pause briefly, then bend the knee and place that foot back on the floor.
5. Extend the other leg the same way, keeping your hips up between reps.
6. Lower your hips to the floor only when the set is finished.

## Common mistakes

- Hips dropping as the leg extends
- Pelvis rotating toward the lifted leg
- Overarching the lower back
- Pushing through the toes
- Lowering the hips between legs

## Form cues

- Keep pelvis level
- Drive through the heel
- Hips stay up
- Tighten stomach each rep
- Reach long with free leg

## How much to do

- **Strength**: 3 sets of 8–12 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth**: 3–4 sets of 12–16 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 2 s
- **Endurance** (good fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Kneeling Resistance Band Hip Thrust](https://seto.fit/exercises/kneeling-resistance-band-hip-thrust/), [Feet Elevated Mini Band Glute Bridge](https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/)
- **Dumbbells**: [Dumbbell Figure Four Glute Bridge](https://seto.fit/exercises/dumbbell-figure-four-glute-bridge/), [Single Leg Feet Elevated Dumbbell Glute Bridge](https://seto.fit/exercises/single-leg-feet-elevated-dumbbell-glute-bridge/)
- **Kettlebell**: [Single Leg Kettlebell Glute Bridge](https://seto.fit/exercises/single-leg-kettlebell-glute-bridge/), [Single Leg Kettlebell Hip Thrust](https://seto.fit/exercises/single-leg-kettlebell-hip-thrust/)
- **Barbell**: [Feet Elevated Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-barbell-glute-bridge/), [Barbell Figure Four Glute Bridge](https://seto.fit/exercises/barbell-figure-four-glute-bridge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Glute Bridge](https://seto.fit/exercises/resistance-band-glute-bridge/) — Beginner
- Easier: [Resistance Band Glute Bridge (Band Across Hips)](https://seto.fit/exercises/band-hip-thrust/) — 15% of bodyweight
- **This exercise: Glute Bridge with Alternating Leg Extension — 25% of bodyweight**
- Harder: [Bodyweight Single Leg Deadlift](https://seto.fit/exercises/bodyweight-single-leg-deadlift/) — 30% of bodyweight
- Harder: [Figure Four Glute Bridge](https://seto.fit/exercises/figure-four-glute-bridge/) — 35% of bodyweight

## Quick answers

### What muscles does the Glute Bridge with Alternating Leg Extension work?

Primary: Glutes 9/10, Hamstrings 7/10. Also works: Quads 4/10, Hip flexors 4/10, Hip abductors 4/10.

### When should I do the Glute Bridge with Alternating Leg Extension in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Glute Bridge with Alternating Leg Extension?

Strength: 3 sets of 8–12 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3–4 sets of 12–16 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Glute Bridge with Alternating Leg Extension?

Resistance bands: Kneeling Resistance Band Hip Thrust, Feet Elevated Mini Band Glute Bridge. Dumbbells: Dumbbell Figure Four Glute Bridge, Single Leg Feet Elevated Dumbbell Glute Bridge. Kettlebell: Single Leg Kettlebell Glute Bridge, Single Leg Kettlebell Hip Thrust. Barbell: Feet Elevated Barbell Glute Bridge, Barbell Figure Four Glute Bridge.

### What is an easier version of the Glute Bridge with Alternating Leg Extension?

Resistance Band Glute Bridge (Band Across Hips) (15% of bodyweight), Resistance Band Glute Bridge (Beginner).

### What is a harder version of the Glute Bridge with Alternating Leg Extension?

Bodyweight Single Leg Deadlift (30% of bodyweight), Figure Four Glute Bridge (35% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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