Single Leg Glute Bridge
- Beginner
- Bodyweight
The single leg glute bridge starts lying on your back with one foot planted under the knee and the other leg held clear of the floor. Driving through the planted heel extends the hip until the torso and working thigh line up, so the gluteus maximus does the work while the hamstrings and trunk resist the pelvis dropping or twisting. EMG work on modified single leg bridges shows gluteal activation stays high across different knee angles while hamstring contribution swings sharply, which is why heel placement is cued so precisely.
How to do the Single Leg Glute Bridge
- Lie on your back with both knees bent and your feet flat on the floor about hip width apart.
- Lift one leg clear of the floor and hold it there, keeping both hip bones level.
- Brace your trunk and press the planted heel down into the floor.
- Drive your hips upward until your shoulders, hips, and working knee form one line.
- Pause at the top and squeeze the working glute without arching your lower back.
- Lower under control until your hips touch the floor, then repeat before switching sides.
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings and Core
Why train it
- Trains hip extension one side at a time so left to right differences become visible.
- Needs no equipment, so it fits home, travel, and clinic programming.
- Loads the glutes with almost no spinal compression.
Common mistakes
- Letting the raised hip drop, which twists the pelvis and shifts load off the working glute.
- Pushing through the toes instead of the heel, which pulls the hamstring in and often cramps it.
- Hyperextending the lower back to fake height, which loads the lumbar spine instead of the hip.
- Planting the foot too far from the hips, which turns the rep into a hamstring curl.
Frequently asked questions
What muscles does the Single Leg Glute Bridge work?
The Single Leg Glute Bridge trains the glutes as the main target. Expect the hamstrings and core to take some of the load as well.
What equipment do I need for the Single Leg Glute Bridge?
None. The Single Leg Glute Bridge is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Single Leg Glute Bridge suitable for beginners?
Yes. The Single Leg Glute Bridge is rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do the Single Leg Glute Bridge at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Single Leg Glute Bridge one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Single Leg Glute Bridge should I do?
Three to four sets taken within a rep or two of failure. There is no weight to add here, so progress by slowing the lowering phase, pausing at the hardest point, or moving to a harder variation once you can clear 15 clean reps.
What are good alternatives to the Single Leg Glute Bridge?
Band Glute Bridge, Cable Pull Through, and Dumbbell Deadlift train the same primary muscles as the Single Leg Glute Bridge. Pick whichever one matches the equipment in front of you.