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Single-Leg Glute Bridge
PushIsolationBodyweightBeginner
Muscles worked
Back
GlutesHamstrings
Instructions
- 1Lay on the floor with your feet flat and knees bent.
- 2Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
- 3Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
- 4Extend as far as possible, pause and then return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single-Leg Glute Bridge
The single-leg glute bridge takes the classic glute bridge to a higher difficulty level by removing support from one leg, doubling the relative load on the working leg and demanding more stability. It's an equipment-free exercise particularly effective for building glute strength and symmetry, commonly used in both rehab and strength training.
check_circleBenefits
- check_circleDoubles the relative load on the working leg
- check_circleCorrects strength imbalances between sides
- check_circleNo equipment needed, can be done anywhere
lightbulbExecution tips
- lightbulbKeep the pelvis level, without letting it rotate
- lightbulbPush mainly through the heel of the grounded leg
- lightbulbSqueeze the glute hard at the top of the movement
warningCommon mistakes
- warningPelvis tilting to the side during the movement
- warningRange of motion too short, limiting the contraction
- warningExcessive lower-back arch
helpFrequently asked questions
Does this exercise replace the hip thrust?expand_more
It's complementary, with a unilateral focus that helps correct imbalances.
Can I add load?expand_more
Yes, with a weight plate placed on the hips once the bodyweight version is mastered.
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