What is Single leg glute bridge + calf raise?

The Single leg glute bridge + calf raise is a hard single-leg bodyweight exercise combining hip extension and calf plantarflexion. It primarily targets the glutes and hamstrings while challenging core stability, single-leg strength, and ankle control for experienced trainees.

How to Do Single leg glute bridge + calf raise

  1. Setup position: Lie on your back with one knee bent and the other leg extended; place the bent foot flat and brace your core, keeping the extended leg aligned with your torso.
  2. Drive through heel: Press through the heel of the bent leg and drive your hips upward until hips, torso, and extended leg form a straight line; avoid arching the lower back.
  3. Squeeze glutes: At the top, actively squeeze your glutes and hamstrings while maintaining core tension; keep hips level and the extended leg aligned with your torso.
  4. Calf raise: Perform a controlled calf raise by pushing onto the ball of the bent foot, lifting the heel slowly while keeping hip height and balance steady.
  5. Lower with control: Lower the heel and hips slowly back to the mat, maintaining core engagement; rest briefly, reset alignment, then repeat for prescribed reps before switching sides.

Muscle Groups

Hamstring, Glutes

Description

Lie on your back with one knee bent and the other leg extended. Press through the heel of the bent leg to lift your hips, then push onto the ball of your foot at the top to perform a calf raise. Lower your heel and hips back down with control. Keep your core tight and the extended leg in line with your torso.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of the Single leg glute bridge + calf raise?

This exercise builds unilateral glute and hamstring strength, improves single-leg stability and balance, and strengthens ankle plantarflexors. It also enhances hip drive and corrects left-right strength imbalances for functional movement.

What common mistakes should I avoid when doing this exercise?

Avoid driving with the extended leg, over-arching the lower back, and using momentum on the calf raise. Keep core braced, hips level, and perform slow controlled repetitions to maintain correct form.

How can I progress or regress this exercise?

To progress, add tempo holds, extra reps, or resistance (band or dumbbell on hips). To regress, perform a two-legged glute bridge with calf raise or reduce range of motion until strength and balance improve.