Wall Single Leg Glute
The wall single leg glute is a bodyweight exercise that isolates the glutes using a single-leg wall glute bridge. The elevated wall position and unilateral stance increase the challenge on the working glute while engaging the core and hamstrings for stability.
How to do it
- Lie on your back with both feet flat against the wall and knees bent at 90 degrees.
- Extend one leg straight while pressing the other foot firmly into the wall.
- Engage your core and drive your hips upward by pressing through the foot on the wall.
- Squeeze your glute at the top and hold briefly.
- Lower your hips back to the floor and repeat for the desired number of repetitions before switching legs.
Form cues
- Press your heel firmly into the wall
- Keep your hips level throughout the movement
- Squeeze your glute at the very top
- Keep your core braced to protect your back
- Move with control, don't rush the descent
Breathing: Exhale as you push your hips up and squeeze your glutes; inhale as you lower back down with control.
Common mistakes
- Arching your lower back, which can cause strain instead of glute engagement
- Letting your hips tilt to one side, which reduces the effectiveness of the exercise
- Pushing with your toes instead of your heel, which shifts focus to the calf and knee
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, abs.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per leg, rest 60 s
Lose weight
3 sets × 15–20 reps per leg, rest 45 s
Build muscle
3–4 sets × 8–12 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop and choose a gentler option like a standard two-leg bridge.
- If you have knee discomfort, ensure your foot placement on the wall is stable and avoid locking your joints.
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 in my lower back instead of my glutes?
This usually happens if you arch your back too much. Keep your core engaged and focus on driving through your heel to keep the work in your hips.
How high should I lift my hips?
Lift your hips until your body forms a straight line from your shoulder to your knee. Avoid hyperextending your back at the top.
Can I do this without a wall?
Yes, you can perform a standard single-leg glute bridge on the floor, though the wall version provides extra stability for beginners.