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Upper Legs · Body Weight
Bridge With Alternating Leg Raise
Bridge With Alternating Leg Raise is an intermediate compound yoga exercise that works the glutes (upper legs), with the lower back and quadriceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 3.7 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Lower Back · Erector Spinae
- Quadriceps · Quadriceps Femoris
How to do Bridge With Alternating Leg Raise
- Begin by lying on your back with your knees bent, feet flat on the floor, and arms resting by your sides.
- Lift your hips off the floor to form a straight line from your shoulders to your knees, engaging your glutes and core.
- While keeping your hips elevated, extend your right leg straight keeping it in level with torso, then lower it back to the starting position.
- Repeat the movement with your left leg, extending it straight keeping it in level with torso, then lowering it back to the starting position. Continue alternating sides for the desired number of repetitions.
Form tips
- Keep your core engaged to maintain stability and support your lower back.
- Ensure your hips remain elevated and level throughout the exercise to maximize glute activation.
- Perform the leg raises slowly and with control to avoid any jerky movements and to enhance muscle engagement.
Bridge With Alternating Leg Raise alternatives
More glutes exercises
Bridge With Alternating Leg Raise FAQ
What muscles does Bridge With Alternating Leg Raise work?
Bridge With Alternating Leg Raise mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Biceps Femoris and Semitendinosus). The lower back and quadriceps work as secondary muscles.
What equipment do you need for Bridge With Alternating Leg Raise?
None. Bridge With Alternating Leg Raise is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bridge With Alternating Leg Raise should I do?
Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bridge With Alternating Leg Raise good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bridge With Alternating Leg Raise burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Bridge With Alternating Leg Raise?
Other exercises for the glutes include Dumbbell Single Leg Glute Bridge, Resistance Band Glute Bridge, Kettlebell Single Leg Glute Bridge and Resistance Band One Leg Glute Bridge.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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