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Single-leg glute bridge

Hips · Pelvic stability · both sides
Default: 3 sets × 10 reps · Both sides · Rest 45 sec between sets

Each rep (7 sec)

1. Lift, less low back 3 sec
   • Keep your hips level, don't let one side drop
   • Pause for a second at the top
   • Squeeze your glutes at the top
   • Use your low back as little as possible
2. Hold 1 sec
3. Lower slowly 3 sec
   • Whole foot planted
   • Lower with control, don't drop

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.