Strength · Recomp guide

Single Leg Glute Bridge

The single leg glute bridge is a beginner strength exercise for your glutes, using just your body weight.

Main muscles
Glutes
Also works
Hamstrings
Equipment
Body weight
Level
Beginner
Single Leg Glute Bridge, starting position
Start
Single Leg Glute Bridge, end position
Finish

Setup

Lie on your back, one knee bent with the foot flat, the other leg straight or held to your chest.

How to do it

  1. Press through the planted heel.
  2. Lift your hips until they're level and in line with your knee.
  3. Pause and squeeze.
  4. Lower slowly and repeat, then switch sides.

Coaching cues

  • Keep your hips level.
  • Squeeze the working glute.

Common mistakes

  • Hips tipping to one side.
  • Pushing through the toes.

Alternatives to the single leg glute bridge

Bodyweight squat Body weight Glute bridge Body weight Reverse lunge Body weight Back extension Back extension bench Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench