Single-Leg Glute Bridge
One glute at a time, on the floor, with no equipment at all.
Setup
- Lie on your back, one knee bent with the foot flat, the other leg straight out.
- Ribs down, arms at the sides.
How To Do It
- Drive through the planted heel and lift the hips until the body is a straight line.
- Squeeze the glute at the top for a full second.
- Lower under control without letting the hips twist.
Breathing
Exhale as the hips rise.
Common Mistakes
- Arching the lower back instead of extending the hip.
- Letting the hips drop on the unloaded side.
Programming It
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
Removing one leg doubles the load on the working glute and adds a pelvic-stability demand at the same time. Hips that tilt are the tell — the exercise is keeping them level.
Where It Fits in a Program
One glute at a time, on the floor, with no equipment at all. It deserves the first slot and the longest rest periods you are willing to take.
Progressing and Regressing It
To progress the single-leg glute bridge: hold the top for three seconds, or add a weight at the hip. To regress it: use both legs, or keep the free foot lightly touching the floor.
Equipment and Substitutions
No equipment needed. When bodyweight stops being a challenge, change the leverage rather than reaching for a dumbbell.
Related Exercises
- Glute Bridge — Glutes, Hamstrings, Core
- Glute Bridge March — Glutes, Core
- Cable Pull-Through — Glutes, Hamstrings
- Band Hip Thrust — Glutes, Hamstrings
- Two-Hand Goblet Clean — Glutes, Hamstrings, Core
- Kettlebell Swing — Glutes, Hamstrings, Conditioning
- Reverse Hyper — Glutes, Hamstrings, Lower Back
- Broad Jump — Glutes, Quads, Power
Common Questions
What muscles does the single-leg glute bridge work?
The single-leg glute bridge primarily trains the glutes, hamstrings. The listed muscles are highlighted in the animation above so you can see where the work should be felt.
How many sets and reps should I do?
Three sets of 8-15 per side.
What are the most common single-leg glute bridge mistakes?
Most often: arching the lower back instead of extending the hip; letting the hips drop on the unloaded side. Both are easier to catch on video than in the moment — film one set from the side and watch it back.
Can I do this without any equipment?
Yes — this version needs no equipment at all. It trains the glutes, hamstrings using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The single-leg glute bridge loads the hip and lower back directly, so an existing problem there is the one to be careful about. If a rep reproduces your pain rather than producing normal training discomfort, stop the set and get it assessed. This is general fitness information, not medical advice.
Get the weekly breakdown
One email a week: what actually works in training and nutrition, minus the hype. No spam, unsubscribe anytime.
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.