Single Leg Glute Bridge
Single Leg Glute Bridge is a beginner-level isolation in the strength category that primarily works the glutes. It also recruits the hamstrings. It is performed with bodyweight.
How to do it
- 1Lay on the floor with your feet flat and knees bent.
- 2Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
- 3Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
- 4Extend as far as possible, pause and then return to the starting position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.