Videos
Instructions
- Lie on your back with one knee bent and the opposite leg extended.
- Place your arms flat on the ground alongside your body.
- Engage your glutes and core, and lift your hips off the floor until your torso forms a straight line with your thigh.
- Pause at the top, keeping the hips level and leg extended.
- Lower your hips slowly back to the ground without letting them touch.
- Repeat for reps, then switch sides.
Technical Tips
- Do not allow the hips to tilt or drop during the lift.
- Keep the raised leg stable and in line with your torso.
- Focus on squeezing the glutes at the top of the movement.
- Avoid pushing with your lower back—initiate the movement with your glutes.
Breathing Tips
- Inhale at the bottom before initiating the lift.
- Exhale as you lift your hips.
- Inhale while holding the top position if paused.
- Exhale as you return to the starting position.
Medical restrictions
- Lower back pain or herniated disc
- Hip impingement or labral tears
- Recent hamstring strain
- Post-operative hip or knee conditions
Description
The Single Leg Glute Bridge is an advanced bodyweight exercise that targets the glutes while challenging core stability and lower limb control. By isolating one leg at a time, this movement helps correct muscular imbalances and builds unilateral strength. It's ideal for enhancing hip extension strength, which is crucial for athletic performance in running, jumping, and lifting. Unlike bilateral glute bridges, the single-leg variation requires greater stabilization from the core and spine, making it an effective compound movement for both rehabilitation and strength development. Performed without equipment, this exercise can be integrated into bodyweight routines, warm-ups, or accessory work in strength training programs. Its low impact nature also makes it accessible for those managing joint sensitivities while still delivering excellent muscle activation. Incorporating the Single Leg Glute Bridge regularly can contribute to improved glute engagement, better posture, and injury prevention in the lower back and knees.
What muscles do single leg glute bridges work?
Single leg glute bridges primarily target the glutes and secondarily engage the hamstrings, core muscles, and lower back, making it a powerful unilateral strength exercise.
Is the single leg glute bridge good for beginners?
The single leg glute bridge is more suitable for intermediate levels due to its balance and stability demands. Beginners should master the regular glute bridge first.
Can I do single leg glute bridges every day?
Yes, single leg glute bridges can be done daily if performed with proper form and moderate volume. They support recovery and activation without heavy joint strain.
How many reps of single leg glute bridges should I do?
Aim for 8–15 reps per leg for strength or endurance, adjusting based on your fitness level and overall workout goals.
What are common mistakes in single leg glute bridges?
Common mistakes include letting the hips sag, over-arching the lower back, and losing core engagement. Proper alignment and control are key for safety and effectiveness.