What is Glute Bridge Single Leg?

Glute Bridge Single Leg is a unilateral bodyweight hip extension exercise that strengthens the glutes and hamstrings. It primarily targets the gluteus maximus and hamstrings while challenging core stability and pelvic control. Difficulty: Medium — suitable for intermediate trainees and scalable for beginners.

How to Do Glute Bridge Single Leg

  1. Start position: Lie on your back with knees bent, feet flat close to your glutes, arms by your sides and head neutral; brace your core to stabilize the pelvis.
  2. Lift one knee: Draw one knee toward your chest and hold it with your hands or keep it bent, while the opposite foot remains planted firmly under your knee.
  3. Drive through heel: Press the planted heel into the floor and drive your hips upward by contracting the glute and hamstring until hips align with shoulders and knee.
  4. Squeeze and hold: At the top, squeeze the working glute tightly for one second and avoid arching the lower back; maintain a straight shoulder-hip-knee line.
  5. Lower with control: Slowly lower hips back to the mat with control while keeping the core engaged; repeat for reps and then switch sides. Stop if you feel lower back strain.

Muscle Groups

Hamstring, Glutes

Description

Lie on the floor, head neutral, arms by your sides. Bend your knees, position your feet flat on the ground, close to your glutes. Shins should be close to vertical. Bend one knee and lift towards you chest, so you can interlock you fingers around the leg.

Drive through your heel, engage your glute and hamstrings, to extend your hips.
At the top shoulders, hips and knees should form a straight line. Avoid extending your lower back, the prime movers should be glutes and hamstrings and not the lower back. Squeeze at the top, before lowering to the start. Repeat for repetitions & switch sides.

At no point should you feel strain in your lower back.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Glute Bridge Single Leg?

This exercise builds unilateral glute and hamstring strength, improves hip extension, and enhances pelvic stability. It reduces muscle imbalances, supports better squat and deadlift mechanics, and can improve running power and injury resilience when performed with good form.

What common mistakes should I avoid when doing this exercise?

Avoid thrusting with the lower back, placing the foot too far or too close to the glutes, using momentum, and letting the hips drop or rotate. Keep core braced, drive through the heel, and maintain a neutral spine throughout the movement.

How can I progress or modify the Glute Bridge Single Leg?

Progress by adding a light weight on the hips, increasing pause time, slowing the eccentric, or elevating the shoulders. Modify by performing two-legged bridges, using a resistance band for assistance, or reducing range of motion until strength and control improve.