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legs

Single Leg Glute Bridge

A glute bridge on one leg, with the other leg held up. Much harder, and shows up any difference between your two sides.

intermediatemat

Single Leg Glute Bridge, start position
START
Single Leg Glute Bridge, end position
END
BEFORE YOU START1
  1. Find a flat spot.
HOW TO DO IT

Get into position

  1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  2. Lift your left foot off the floor and hold the knee bent above your hip.
  3. Rest your arms on the floor at your sides.

Check: Your right foot is flat near your buttocks, your left knee is held up, and your lower back is on the floor.

Lift your hips

  1. Squeeze your right buttock and push through your right heel to lift your hips.
  2. Stop when your body is a straight line from shoulders to right knee and hold for a second.

Check: Your hips are level with each other, not tilted, and your body is a straight line on the working side.

Lower slowly

  1. Lower your hips slowly back to the floor.

Check: Your hips are back on the floor with the left knee still held up.

That is one rep. Do all the reps on one leg, then switch.

Breathe out as you lift in about 1 second; squeeze at the top; breathe in as you lower over 2 seconds.

MUSCLES WORKED
Single Leg Glute Bridge: muscles worked, front view
Single Leg Glute Bridge: muscles worked, back view

gluteshamstringscore

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES4
  • Arching the lower back to get higher. Puts the work in the lower back instead of the buttocks. Fix: Stop at a straight line and squeeze the buttocks; tuck your ribs down.
  • Hips tilting, with the free side sagging. The working buttock is not doing the whole job. Fix: Lift both hips level; stop lower if you have to.
  • Pushing through the toes. Fix: Press through the heels; lift your toes slightly if it helps.
  • Dropping the hips. Fix: Lower over 2 seconds.
SAFETY1
  • Master the two-leg bridge first.
RELATED EXERCISES

easier: bodyweight glute bridge

harder: barbell hip thrust

variants: bodyweight glute bridge

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