Videos
Instructions
- Lie on your back with one foot placed on the plyobox and the other leg extended straight.
- Keep your arms flat by your sides for stability.
- Drive through the heel on the box to lift your hips towards the ceiling.
- Pause at the top while squeezing your glutes firmly.
- Lower your hips back down with control without resting on the ground.
- Repeat for the desired reps before switching legs.
Technical Tips
- Keep your core braced throughout the movement.
- Avoid arching your lower back excessively at the top.
- Ensure your knee stays aligned with your hip and toes.
Breathing Tips
- Inhale as you lower your hips towards the ground.
- Exhale as you drive your hips up into full extension.
Medical restrictions
- Lower back injury
- Hip joint pathology
- Recent knee surgery
How high should I elevate my foot for the single leg glute bridge?
Elevate your foot on a plyobox or bench that allows your knee to bend at approximately 90 degrees when your hips are lifted to ensure optimal glute activation and comfort.
Can I do the feet elevated single leg glute bridge if I have lower back pain?
If you have lower back pain, consult a physiotherapist before performing this exercise as it may aggravate existing conditions if done with improper form or insufficient core stability.
What muscles does the feet elevated single leg glute bridge work?
The feet elevated single leg glute bridge primarily targets the glutes, particularly the gluteus maximus and medius, while also engaging the hamstrings and quadriceps for hip stability and support.
Is the single leg glute bridge better than the regular glute bridge?
The single leg glute bridge offers greater unilateral glute activation and improves hip stability, whereas the regular glute bridge allows for bilateral loading and is generally easier for beginners.
How can I make the feet elevated single leg glute bridge more challenging?
You can increase difficulty by pausing longer at the top, adding resistance bands, or performing the exercise with a weighted vest or barbell across your hips if your technique is solid.
The Bodyweight Feet Elevated Single Leg Glute Bridge is an effective unilateral lower body exercise designed to strengthen and isolate the glutes while enhancing hip stability. Elevating the foot on a plyobox increases the range of motion, providing a deeper stretch and a stronger contraction at the top of the movement. This exercise is ideal for developing glute strength, improving hip mobility, and addressing muscular imbalances between legs. It also promotes better pelvic control, which is essential for athletic performance, injury prevention, and functional movement patterns in daily life. The single-leg variation ensures each glute works independently, reducing reliance on the dominant side and enhancing lower limb stability. Suitable for intermediate trainees, this movement can be integrated into strength training, bodybuilding, functional fitness, or rehabilitation programs targeting glute development and lower body conditioning without external load.