Also known as: single leg bridge, single-leg hip raise, unilateral hip bridge, single leg hip thrust, unilateral glute raise

What is Glute Bridge Single Leg?

The Glute Bridge Single Leg is a bodyweight hip-extension exercise performed lying down that isolates one glute and hamstring to build unilateral hip strength and stability. It primarily targets the glutes and hamstrings and is medium difficulty, requiring core control and proper form to avoid lower-back compensation.

How to Do Glute Bridge Single Leg

  1. Starting Position: Lie on your back with knees bent, feet flat and close to your glutes. Hold one knee toward your chest, interlock fingers around it.
  2. Plant Foot: Place the planted foot firmly on the floor, heel under knee, core braced and ribcage neutral. Keep the raised leg held close to prevent swing.
  3. Drive Through Heel: Press through the heel of the grounded foot, contracting the glute and hamstring to lift hips until shoulders, hips and knee form a straight line.
  4. Squeeze At Top: Hold and squeeze the working glute for one to two seconds without overextending the lower back; maintain neutral pelvis and steady breathing.
  5. Lower With Control: Slowly lower hips to the floor until glute touches, keeping core engaged. Complete reps then switch sides to maintain balance and symmetry.

Muscle Groups

Glutes, Hamstring

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the single-leg glute bridge?

This exercise builds unilateral hip strength, improves glute and hamstring activation, corrects muscle imbalances, and enhances hip stability and single-leg balance. It also reduces compensatory lower-back effort when performed with proper form and core engagement.

What common mistakes should I avoid when doing this exercise?

Common mistakes: overextending the lower back, driving with the quads by placing the foot too far forward, using momentum, and not bracing the core. Fix by keeping a neutral pelvis, lifting through the heel, using a controlled tempo, and squeezing the glute.

How can I progress or regress the movement?

To regress, perform a two-legged glute bridge or reduce range of motion. To progress, add a mini-band, perform single-leg hip thrusts with shoulders on a bench, slow the eccentric, or hold a dumbbell across the hips.