What is Glute Bridge Single Leg Hold?

Glute Bridge Single Leg Hold is a bodyweight exercise where you lift and hold your hips on one foot to extend the hip, targeting the glutes and hamstrings; it is medium difficulty. It builds unilateral hip strength, core stability, and helps correct side-to-side imbalances.

How to Do Glute Bridge Single Leg Hold

  1. Lie on back: Lie flat with knees bent, feet hip-width apart and arms by your sides; keep a neutral spine and engage your core before starting.
  2. Raise one leg: Bring one knee toward your chest and extend that leg straight or bent while keeping the other foot planted firmly on the floor.
  3. Drive through heel: Press the grounded heel into the floor, lift hips until the body forms a straight line from shoulders to knee, avoiding lumbar overextension.
  4. Squeeze and hold: Contract the glutes and hamstrings and hold the top position for the prescribed time, breathing steadily and maintaining pelvic neutrality.
  5. Lower with control: Lower your hips slowly to the mat while maintaining core tension; rest briefly, then repeat for reps and switch legs evenly.

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

Required 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 single-leg hip extension, enhances core stability, and addresses muscular imbalances. It also supports better hip function for running and daily activities when performed consistently.

What common mistakes should I avoid?

Avoid arching the lower back, pushing through the toes, and letting the hips drop or rotate. Keep core engaged, press through the heel, and maintain a straight shoulder-to-knee line for safe, effective reps.

How can I progress or regress this exercise?

Regress by performing two-legged glute bridges or shorter holds. Progress with longer holds, added tempo (slow negatives), elevated foot, or placing a resistance band above knees for increased unilateral load.