Single-Leg Glute Bridge
Lie on your back with your knees bent and feet flat on the floor, arms resting at your sides. Extend one leg straight out or hold it bent toward your chest so all the work falls on the planted foot. Bracing your core, drive through the heel of the supporting leg to lift your hips until your body forms a straight line from shoulders to knee, squeezing the glute hard at the top. Lower under control until your hips just touch the floor, finish your reps, then switch legs.
GLUTES · LOWER BODY
How it is executed
- Lie on your back with your knees bent and feet flat on the floor, arms resting at your sides.
- Extend one leg straight out or hold it bent toward your chest so all the work falls on the planted foot.
- Bracing your core, drive through the heel of the supporting leg to lift your hips until your body forms a straight line from shoulders to knee, squeezing the glute hard at the top.
- Lower under control until your hips just touch the floor, finish your reps, then switch legs.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus maximus
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
- Also known as
- One leg glute bridgeSingle leg hip bridge
Common mistakes
- Placing the foot too far from the glute. The further out the heel sits, the more the hamstring takes over and the more likely it is to cramp. Bring the foot in until the heel is under the knee.
- Arching the lower back to get higher. The extra height comes from the spine, not from hip extension. Finish where the hip lines up with your torso and thigh, ribs down.
- Letting the free-leg side drop. If the pelvis tilts, the working glute loses part of the stimulus. Keep both hip bones level through the whole rep.
