Glutes · Compound movement
Single-Leg Glute Bridge
A compound exercise for the glutes, with the hamstrings working too. No equipment needed.
Looping the start and end of the movement.
Primary muscle
Glutes
Secondary muscles
Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
How to perform the Single-Leg Glute Bridge
- Lie on your back with one foot flat and the other leg extended or knee hugged to the chest.
- Brace the core and press the arms lightly into the floor for balance.
- Drive through the planted heel to lift the hips until the body forms a straight line.
- Squeeze the working glute hard at the top where the hip is fully extended.
- Keep the hips level so the unsupported side does not drop as you lift.
- Lower under control to just above the floor, then drive back up on the same leg.
Suggested working range: 12–20 reps. Default progression: double progression.
Common mistakes
- •Letting the non-working hip sag so the pelvis tilts instead of staying level.
- •Arching the lower back to lift higher rather than extending the hip.
- •Pushing through the toes instead of the heel of the planted foot.
- •Resting fully at the bottom and losing tension between reps.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Single-Leg Glute Bridge fits into hypertrophy and strength splits that prioritize glutes volume.
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