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Single-Leg Glute Bridge
Unilateral bodyweight hip extension targeting glutes and hamstrings for strength and balance; engages core for stability and corrects imbalances.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Lower Back, Abductors
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
Hamstrings
8/10Biceps Femoris, Semitendinosus
Abs
5/10Transverse Abdominis
Lower Back
4/10Erector Spinae
Abductors
3/10Glute Medius
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back on the floor with knees bent and feet flat, hip-width apart. Lift one knee toward your chest while keeping the other foot planted.
- Press through the heel of your grounded foot to lift your hips.
- Extend your hips until your body forms a straight line from shoulders to knee.
- Squeeze your glutes at the top and keep hips level.
- Lower your hips slowly back to the floor.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes hard
- Keep core braced
- Maintain level hips
- Avoid back arch
Breathing
Inhale as you prepare and lower, exhale as you lift and squeeze.
Tempo
2-1-2
Range of Motion
Lift hips from floor until shoulders, hips, and knee align in a straight line; avoid hyperextending the lower back.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Keep ribs down to prevent lumbar strain
- Use mat for back comfort
- Barefoot or flat shoes for stability
- Regress to two-leg version if unstable
Spotting
Not required for bodyweight exercise; self-spot by controlling movement.
Common Mistakes
- Arching lower back
- Dropping hips unevenly
- Pushing with hamstrings instead of glutes
- Lifting too high
- Not controlling descent
When to Avoid
- Lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip extension range
Build Up First
- Master basic glute bridge
- Core bracing competency
Also known as
One-Leg Glute Bridge, Single Leg Hip Bridge, Unilateral Glute Bridge
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