Single-Leg Glute Bridge
A unilateral bodyweight hip extension targeting the glutes and hamstrings to build lower body strength; commonly used for glute activation, stability, and correcting imbalances.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Obliques, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back with knees bent and feet flat on the floor. Lift one foot off the ground, keeping the leg bent or extending it straight.
- Brace core and engage glute of grounded leg.
- Drive through the grounded heel to lift hips.
- Extend until hips align with shoulders and knee.
- Squeeze glutes forcefully at the top.
- Maintain a level pelvis throughout.
- Lower with control to the floor.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes
- Ribs down
- Hips level
Breathing
Exhale as you lift the hips, inhale as you lower.
Tempo
3-1-1
Range of Motion
Lift hips until fully extended without arching the lower back; lower until hips hover above the floor.
Safety
Safety Notes
- Stop if back pain occurs
- Engage core to protect spine
Spotting
Not recommended; self-supported.
Common Mistakes
- Arching lower back
- Hips tilting
- Pushing with toes
When to Avoid
- Acute lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for foot position
Build Up First
- Master basic two-leg glute bridge
- Core stability competency
Also known as
Single-Leg Glute Bridge, One-Leg Hip Bridge, Unilateral Glute Bridge, Single Leg Bridge
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