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Single Leg Glute Bridge 4s · no sound

Single Leg Glute Bridge

A floor-based unilateral hip extension that loads one glute at a time while the free leg stays off the ground.

Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Movement
Hinge
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How to do it

  1. Lie on your back with both knees bent and your feet flat on the floor about hip width apart.
  2. Lift one leg clear of the floor and hold it there, keeping both hip bones level.
  3. Brace your trunk and press the planted heel down into the floor.
  4. Drive your hips upward until your shoulders, hips, and working knee form one line.
  5. Pause at the top and squeeze the working glute without arching your lower back.
  6. Lower under control until your hips touch the floor, then repeat before switching sides.

Common mistakes

  • Letting the raised hip drop, which twists the pelvis and shifts load off the working glute.
  • Pushing through the toes instead of the heel, which pulls the hamstring in and often cramps it.
  • Hyperextending the lower back to fake height, which loads the lumbar spine instead of the hip.
  • Planting the foot too far from the hips, which turns the rep into a hamstring curl.

Muscles worked

Primary
Glutes
Secondary
AbsHamstrings

Same movement, other equipment

Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine Dumbbell Feet Elevated Glute Bridge Beginner Dumbbell Feet Elevated Glute Bridge Glutes Dumbbell Dumbbell Heels Elevated Hip Thrust Beginner Dumbbell Heels Elevated Hip Thrust Glutes Dumbbell Kettlebell Hip Thrust Beginner Kettlebell Hip Thrust Glutes Kettlebell

Plans that include the Single Leg Glute Bridge

Advanced Calisthenics Strength
Advanced Calisthenics Strength
Days a week
4× a week
Session
~40 min
Level
Advanced
Equipment
No equipment

Similar exercises

B-Stance Hip Thrust Intermediate B-Stance Hip Thrust Glutes Bodyweight Frog Pump Beginner Frog Pump Glutes Bodyweight Glute Bridge Beginner Glute Bridge Glutes Bodyweight Good Mornings Beginner Good Mornings Glutes Bodyweight Hip Hinge Drill Beginner Hip Hinge Drill Glutes Bodyweight

Good to know

What muscles does the Single Leg Glute Bridge work?
Mainly the glutes. It also works the abs and hamstrings.
What equipment do you need for the Single Leg Glute Bridge?
None. It is a bodyweight exercise.
Is the Single Leg Glute Bridge good for beginners?
GymVim rates it beginner.

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