Homeno kit
Single-leg glute bridge
Glutes and hamstrings.
- You need
- Floor space.
- Why it is in the plan
- The glutes do a large share of the work on a climb and help keep the pelvis level each time you land on one leg.
How to do it
- 1Lie on your back, knees bent, feet flat, heels close to your hips.
- 2Lift one foot and hold that knee toward your chest.
- 3Push through the heel on the floor and lift the hips until knee, hip and shoulder make a line.
- 4Hold one second at the top, lower slowly. All reps on one side, then switch.
Easier
Both feet on the floor.
Harder
Shoulders on the edge of a sofa, or a two-second hold at the top.
Common mistake
Arching the lower back to get higher. Stop where the glutes finish the move, not the back.
Used in: Easy base
14 days free, no card. €19/month if you add one after. Cancel anytime.
Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.