One leg plants, the other stays in the air, and your hips do the lifting. This single-leg glute bridge counter follows the leg you pick and counts each rep out loud while you stay down on the floor.
You always work one leg at a time. Choose your planted leg, get your foot flat near your hips, and the coach calls the switch with a short count-in when it's time to change.
Phone setup
Rest the phone on its side (landscape) at floor level, roughly 2 meters (6 feet) away, giving a side view. Everything from your head to your feet needs to be in the shot.
Lie side-on to the phone. The leg you pick stays planted with its foot flat close to your hips, while the other leg stays lifted. Keep the planted knee still between reps.
- When the coach calls the switch, swap which leg is planted and lift the other one.
Form cues
- Plant one foot flat. Keep it close to your hips, so the planted knee sits above your ankle at the top.
- Hold the other leg up. The lifted leg stays in the air for the set, so your planted leg and hips do all the work.
- Keep the planted knee still. A knee that wanders sideways between reps leaves the lift unsteady. Point it straight ahead.
- Lower all the way down. Returning your hips to the floor completes the rep, so don't hover above it.
Common mistakes
- Letting the planted knee fall open. A knee that drifts outward doesn't count as a rep. Keep it pointing the same way throughout.
- Driving with the lifted leg. The lifted leg doesn't drive the count, so don't push off it. Let the planted leg lift your hips.
- Skipping the lowering. A rep isn't finished until your hips return all the way to the floor. Touch down before each new lift.
How FitnessBruh counts it
The counter follows the angle at the hip of your planted leg, from shoulder to hip to knee. Hips down is the start, hips up at the top is the far position, and lowering all the way back down completes the rep.
A second signal has to move with it: your hips must rise clearly above your shoulders. The lifted leg doesn't drive the count, and a planted knee that falls open doesn't count as a rep.
Counting starts after you've been down in position on the floor for a moment, so setting up adds no rep. Rise mid-set and it stops. It picks up again when you lie back down. The coach calls the switch, and the set ends after both legs.
FAQ
Which leg does the counter follow?
The planted one, the leg you pick. Its foot stays flat close to your hips while the other leg stays lifted, and the coach calls the switch when it's time to change.
What happens when the coach calls the switch?
Plant the other leg and lift the one you were using. The phone stays where it is, and the set ends once both legs have had their turn.
Does the lifted leg matter for the count?
It doesn't drive the count. Your planted leg's hip angle does, along with your hips rising clearly above your shoulders.
