Glutes · Compound movement
Single-Leg Glute Bridge
A compound exercise that targets the glutes with secondary work in hamstrings. Performed with bodyweight.
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 a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Single-Leg Glute Bridge fits naturally into hypertrophy and strength splits that prioritize glutes volume.
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