Bridge plus a twist that fires the deep glutes.
Keep your hips locked level as you rotate the knee out, all the motion comes from the hip.
This takes the single leg bridge and adds a rotation at the top, and that outward turn of the knee is what drags the deeper glute fibres into the rep alongside the main hip extension work. The hamstrings assist the bridge from the planted heel, while holding the hips locked level during the rotation is its own stability challenge. It earns its place for training the glutes as rotators as well as extenders, a job most bridge variations never touch.
The glutes do not just extend the hip, they rotate it outward too. Adding the rotation at the top of the bridge hits those fibres, which straight up-and-down bridges leave alone.
Your working glute is losing the extension battle while multitasking. Slow the rotation right down, keep driving through the planted heel, and shrink the rotation range until the hips stay level.
Quality beats quantity here. Sets of 8 to 12 slow, controlled reps per side with level hips do more than 20 rushed ones where the rotation turns into a wobble.
