Also known as: single leg glute bridge, single-leg bridge hold, unilateral glute bridge, one-legged bridge hold, single leg hip thrust hold

What is Glute Bridge Single Leg Hold?

Glute Bridge Single Leg Hold is a single-leg bodyweight hold from a supine bridge that strengthens the glutes and hamstrings. It improves unilateral hip extension, posterior chain activation, and core stability. Difficulty: medium, appropriate for intermediate trainees working on single-leg control and hip strength.

How to Do Glute Bridge Single Leg Hold

  1. Lie on back: Lie on your back with knees bent and feet hip-width, close to your glutes. Extend one leg straight up and hold it with both hands.
  2. Engage core: Brace your core and press your lower back into the mat to maintain a neutral spine. Keep shoulders relaxed and hips level.
  3. Drive through heel: Push the grounded foot into the floor, driving your heel to lift hips. Focus on glute contraction until the working thigh aligns with your torso.
  4. Squeeze and hold: At full extension, squeeze the working glute and hold the top position for the prescribed time, breathing steadily and avoiding lumbar overextension.
  5. Lower with control: Slowly lower hips back to the mat while keeping tension in the working leg. Reset both feet before repeating on the opposite side for balanced training.

Muscle Groups

Hamstring, Glutes

Description

Start by laying on your back. Bend your knees to get your feet positioned close to your glutes, hip-width apart from each other.

Hold one of your legs up by pulling it towards yourself with both of your hands. Make sure to keep your back straight as you perform this exercise.

Push down on the ground with the remaining foot to lift your glutes and lower back off the ground. When your quadriceps align with your torso, squeeze your glutes and hold that position for the required time.

Slowly lower your body and get ready to repeat the motion on the remaining leg to complete a set.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Glute Bridge Single Leg Hold?

This exercise strengthens the glutes and hamstrings, improves unilateral hip extension, enhances hip stability and core control, and helps reduce imbalances between legs. It’s useful for sports performance and injury prevention when performed with proper form.

What common mistakes should I avoid when doing this exercise?

Common errors include letting the hips drop, arching the lower back, pushing through the toes, and using momentum. Correct by keeping hips level, engaging the core, driving through the heel, and moving with slow controlled motion.

How can I progress or regress the Glute Bridge Single Leg Hold?

Regress with a two-legged glute bridge, assisted single-leg holds, or shorter hold times. Progress by increasing hold duration, adding tempo pauses, elevating the supporting foot, or using a light weight on the hips for extra resistance.