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Single Leg Glute Bridge

Performed unilaterally with one leg to correct imbalances, this variation primarily targets your Glutes, with support from Hamstrings. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Isolation · Push

Primary muscles: Glutes Secondary muscles: Hamstrings

How to perform Single Leg Glute Bridge

  1. Step 1. Lay on the floor with your feet flat and knees bent.
  2. Step 2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
  3. Step 3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
  4. 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.

Sample sets & reps for Single Leg Glute Bridge

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Glutes exercises

  • Ankle On The Knee — stretch
  • Barbell Glute Bridge — barbell
  • Barbell Hip Thrust — barbell
  • Downward Facing Balance — ball
  • Hip Extension with Bands — band

See all Glutes exercises →

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