Strength Training · Bodybuilding · Calisthenics
Single-Leg Glute Bridge
The single-leg glute bridge is a floor exercise that trains your glutes and hamstrings by lifting your hips with one foot planted. It also challenges your ability to keep your pelvis steady.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Lie on your back with knees bent, feet hip-width apart, and arms resting at your sides.
- Lift one foot off the floor with that knee bent.
- Raise your hips until your shoulders, hips, and planted-leg knee form a straight line.
- Lower your hips slowly to the mat.
Form cues
- Keep your belt line level.
- Keep your ribs down.
- Press through your whole planted foot.
Common mistakes
- Planted foot too far awayBring your foot closer so your shin is nearly vertical at the top.
- Swinging the lifted legKeep the lifted thigh still rather than using it to create momentum.
- Lifting through the lower backShorten the lift if reaching the top requires arching your lower back.
Safety
Fatigue can shift effort into your lower back or cause the working hamstring to cramp. Pushing through your head rather than your upper back can also strain your neck.
- Use a mat that will not slide under your planted foot.
- Keep your head relaxed with your weight supported across your shoulders.
- End the set if you feel cramping or can no longer control the lowering.
If this movement causes back, hip, or knee pain, try a two-leg bridge in a comfortable range or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min
Complete the same number of controlled repetitions on each side.