Single Leg Glute Bridge
Beginner level · Equipment: Body Only · Isolation · Push
Primary muscles: Glutes
Secondary muscles: Hamstrings
How to perform Single Leg Glute Bridge
- Step 1. Lay on the floor with your feet flat and knees bent.
- Step 2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
- Step 3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
- Step 4. Extend as far as possible, pause and then return to the starting position.
Frequently asked questions
How do I ensure my glutes are doing the work during this movement?
Drive through the heel of the planted foot and focus on achieving full hip extension at the top. Avoid pushing through the toes, which can shift the tension to the quadriceps.
What primary muscle groups are targeted by the single leg glute bridge?
This exercise is an isolation movement that primarily targets the gluteus maximus. It also engages the core and spinal erectors to maintain pelvic stability throughout the range of motion.
What is a common mistake that reduces the effectiveness of this exercise?
Excessive arching of the lower back is a frequent error that compensates for lack of hip mobility. Keep the ribs tucked and the pelvis neutral to ensure the glutes drive the lift.
How can a beginner modify this exercise if the single leg version is too difficult?
Start with standard bilateral glute bridges using both feet on the floor to build foundational strength. Once you can perform 20 controlled repetitions with perfect form, progress to the single leg variation.
What is the recommended set and rep range for hypertrophy and endurance?
Perform 3 to 4 sets of 10 to 15 repetitions per leg with a controlled tempo. Focus on a one-second pause at the top of each rep to maximize peak contraction.
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