Single Leg Glute Bridge
The single leg glute bridge is a unilateral bodyweight exercise that targets the glutes and hamstrings through single-leg hip extension. It helps identify and correct strength imbalances between sides while improving hip stability and posterior chain strength.
How to do it
- Lie on your back with knees bent, feet flat on the floor hip-width apart.
- Extend one leg straight, keeping your thighs parallel.
- Engage your core and press through the heel of the grounded foot to lift your hips.
- Raise your hips until your body forms a straight line from shoulders to the raised knee.
- Pause at the top, squeezing your glute, then slowly lower your hips back down.
- Complete the desired repetitions on one side before switching.
Form cues
- Keep your hips level as you lift.
- Press firmly through your grounded heel.
- Squeeze your glute at the top of the movement.
- Keep your thighs parallel throughout.
Breathing: Inhale as you lower your hips, and exhale steadily as you press up into the bridge.
Common mistakes
- Dropping one side of the pelvis causes hip tilt and reduces glute activation.
- Pushing off the toes instead of the heel shifts work away from the glutes and into the calves.
- Arching the lower back at the top puts unneeded strain on the spine.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, abs.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 s
Lose weight
3 sets × 12–15 reps per leg, rest 45 s
Build muscle
3–4 sets × 8–12 reps per leg, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, ease off and focus on core engagement or switch to a two-legged bridge.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise more in my hamstring than my glute?
This often happens if your foot is placed too far away from your body. Try moving your grounded foot slightly closer to you.
How can I tell if my hips are level?
Keep both hip bones pointing toward the ceiling. If one side drops down as you lift, reduce your range of motion until you can keep them even.
How often should I do single leg glute bridges?
You can safely include them 2 to 3 times per week as part of your lower body or strength routine.