Single-Leg Glute Bridge
A single-leg glute bridge lifts your hips on one leg, doubling the load on each glute and making your core work to keep your hips level.
How it moves
One foot flat, the other leg straightGlutes working. A simplified figure, not a full form check.
- Main muscle
- Glutes
- Also works
- Abs,Hamstrings
- Equipment
- No equipment
- Level
- Intermediate
- Where to start
- 2 to 3 sets of 8 to 12 reps per side
Written by WellPath FusionLast updated · Published
- Set up like a bridge. Lie on your back with knees bent and feet flat.
- Lift one leg. Straighten one leg so it points up at an angle, or hug that knee to your chest.
- Drive up. Push through the heel of the foot on the floor to lift your hips.
- Stay level. Keep both hips at the same height at the top.
- Lower and switch. Lower slowly, finish the set, then change sides.
What are the most common mistakes?
- Hips tilting. If one side drops, go back to the two-leg version for a while.
- Pushing through the toes. Drive through your heel.
- Arching the back. Squeeze your glutes to finish the lift.
How can you make it easier or harder?
Make it harder
Put your shoulders on a bench to increase the range.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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All Glutes exercises