Single-Leg Glute Bridge tutorial
The single-leg glute bridge is a harder version of the glute bridge where one leg stays in the air and the hips lift on one leg. It strengthens the glutes and hamstrings on each side separately and challenges pelvic stability. It suits home training and people who find the two-leg bridge easy.
How to perform
- Lie on your back with knees bent and feet flat on the floor.
- Lift one leg and keep it straight or pull the knee toward your chest.
- Place your arms at your sides on the floor.
- Drive through the heel of the planted foot to lift your hips until your body forms a straight line from shoulders to knee.
- Squeeze the glute for one to two seconds at the top while keeping the pelvis level.
- Lower your hips slowly and switch legs after your reps.
Breathing: Exhale as you lift your hips and inhale as you lower them.
Key tips
- Keep your pelvis level throughout and don't let one side drop.
- Push through the heel, not the toes.
- Keep your ribs down so your lower back doesn't over-arch.
Common mistakes
- Letting the hips drop or rotate toward the free leg
- Lifting by arching the lower back instead of squeezing the glute
- Hamstring cramping from placing the foot too far from the hips
Safety: People with back pain or weak glutes should master the two-leg glute bridge first.
GlutesPrimary muscle
Body weightEquipment
IntermediateLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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