Single-leg Glute Bridge
The single-leg glute bridge is a unilateral bodyweight exercise that targets the glutes by performing a hip bridge on one leg. Removing the support of one leg significantly increases the demand on the working glute and requires greater core and hip stability.
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Extend one leg straight out at knee height.
- Drive through the heel of the grounded foot and lift your hips toward the ceiling.
- Squeeze the glute of the working leg at the top of the movement.
- Lower your hips back down and repeat for the desired reps before switching legs.
Form cues
- Keep your non-working leg extended straight.
- Drive firmly through the heel of your grounded foot.
- Squeeze your glute firmly at the top of the lift.
- Keep your hips level without letting one side drop.
Breathing: Inhale as you lower your hips to the floor, and exhale powerfully as you drive your hips upward.
Common mistakes
- Arching the lower back excessively because this shifts work away from the glutes and strains the spine.
- Pushing up onto the toes instead of the heel which reduces glute activation and overworks the calves.
- Allowing the knee of the working leg to cave inward which can strain the knee joint.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, abs.
Suggested sets & reps
Get fitter
3 sets x 10 reps per leg, rest 60 seconds
Lose weight
3 sets x 10-12 reps per leg, rest 45 seconds
Build muscle
3-4 sets x 8-10 reps per leg, rest 60 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back pain, ease off and reduce your range of motion or switch to a standard two-leg bridge.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this exercise more in my lower back than my glutes?
You are likely lifting your hips too high and arching your spine. Focus on a smaller range of motion and consciously squeeze your glutes at the top.
How many times a week should I do single-leg glute bridges?
2 to 3 times per week is plenty for recovery and strength building, allowing at least a day of rest between sessions.
Can I do this exercise if I work out entirely at home?
Yes, it requires zero equipment and only a flat floor, making it ideal for home workouts.