Bodyweight Single-Leg Glute Bridge
A unilateral bodyweight hip extension that targets the glutes and hamstrings to build lower body strength and stability; used for glute activation, correcting imbalances, and enhancing core engagement.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Obliques, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back on the floor with arms at sides, palms down. Bend one knee with foot flat near buttocks, shin vertical; extend the other leg straight or bent toward chest.
- Brace core and engage glute of grounded leg.
- Press through heel of grounded foot to lift hips.
- Form straight line from shoulders through hips to knee at top.
- Squeeze glutes forcefully at peak contraction.
- Keep hips level, avoiding tilt.
- Lower hips slowly with control to start position.
Coaching Tips
Form Cues
- Drive through heel.
- Squeeze glutes hard.
- Keep hips level.
- Core tight.
- Neutral spine.
Breathing
Inhale to prepare, exhale as you lift hips; brace core throughout.
Tempo
3-1-2
Range of Motion
Lift hips from floor until body aligns straight from shoulders to knee; lower until hips nearly touch floor.
Safety
Safety Notes
- Avoid if acute lower back pain
- Engage core to protect spine
- Stop if discomfort in back or hips
Spotting
Not required; self-supported bodyweight exercise.
Common Mistakes
- Over-arching lower back
- Allowing hips to tilt
- Knee collapsing inward
- Using momentum to lift
When to Avoid
- Acute lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for foot position
Build Up First
- Master basic two-leg glute bridge
- Core stability competency
Also known as
Single-Leg Glute Bridge, One-Leg Hip Bridge
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