Also known as: single-leg bridge, one-leg glute bridge, single-leg bridge calf raise, one-leg bridge calf raise, glute bridge heel raise

What is Single leg glute bridge + calf raise?

The Single leg glute bridge + calf raise is a hard single-leg bodyweight exercise that combines hip extension and a calf raise to target the glutes and hamstrings. It builds unilateral hip power, posterior chain strength and ankle stability while requiring core bracing and strict control.

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 heel of bent foot flat and toes pointed forward for stability.
  2. Brace core: Engage your core and squeeze the working glute. Keep ribs down and pelvis neutral to protect the lower back throughout the movement.
  3. Drive through heel: Press through the heel of the bent leg to lift hips until a straight line forms from shoulders to knee, avoiding hip rotation or hiking.
  4. Perform calf raise: At the top of the bridge, push onto the ball of the foot to raise the heel, feeling the calf contract without losing hip height.
  5. Lower with control: Slowly lower the heel first, then the hips back down. Maintain core tension and control to avoid collapsing or arching the lower back.
  6. Repeat and switch: Complete 8-15 controlled reps per side, rest as needed, then switch legs. Increase sets, tempo, or resistance for added challenge.

Muscle Groups

Glutes, Hamstring

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
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 strengthens glutes and hamstrings while improving unilateral hip extension, posterior-chain balance and ankle stability. It also helps correct side-to-side strength imbalances and enhances power for jumping and sprinting when done with good form.

What common mistakes should I avoid when doing this exercise?

Avoid using momentum, overextending the lower back, letting the knee collapse inward, or rushing the calf raise. Keep core braced, control the descent, and maintain a neutral pelvis to protect the lower back and get full muscle activation.

How can I progress or regress this exercise?

Regress with two-leg glute bridges, supported single-leg bridges, or reduce range of motion. Progress by adding weight on the hips, elevating the shoulders, slowing tempo, or combining with single-leg Romanian deadlifts for advanced posterior-chain loading.