Smart Workout Diary

Single-Leg Glute Bridge

The single-leg glute bridge is a unilateral bodyweight hip-extension exercise performed lying on your back. It primarily targets the glutes while also training the hamstrings, core, and hip stability. It supports lower-body strength, pelvic control, and balancing strength differences between sides.

Demonstration

Single-Leg Glute Bridge — demonstration 1
Single-Leg Glute Bridge — demonstration 2

Instructions

  1. Set up: Lie on your back with one knee bent, the working foot flat on the floor, and the other leg extended. Keep your arms by your sides for balance.
  2. Align your body: Position the working heel roughly below the knee. Brace your abdomen lightly and keep your hips level before lifting.
  3. Lift: Press through the full working foot and squeeze the glute to raise your hips until your shoulders, hips, and working knee form a straight line.
  4. Control the top: Pause briefly without rotating or dropping one side of the pelvis. Keep the extended leg in line with the thigh rather than swinging it upward.
  5. Lower: Slowly lower your hips until they lightly touch the floor, maintaining control and a neutral spine.
  6. Repeat evenly: Complete the desired repetitions, then switch legs. Stop or reduce the range if you cannot keep the pelvis level or feel pain.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Drive through the heel and mid-foot: This usually helps keep the work in the glute instead of shifting it toward the lower back.
  2. Keep the pelvis square: Do not let the hip of the extended-leg side rotate or sag; use a smaller range if needed.
  3. Avoid overextending: Finish when the hips are aligned with the torso, rather than arching the lower back at the top.
  4. Use a controlled tempo: Lower slowly and keep tension instead of dropping onto the floor between repetitions.
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