Single-Leg Glute Bridge
The glute bridge on one leg — twice the load per side with no equipment, and it exposes left–right imbalances.
Drag to rotate
Muscles worked
How to do the single-leg glute bridge
- 1Lie on your back with one foot flat and the other leg straight.
- 2Drive through the planted heel to lift your hips until your body is straight.
- 3Keep your hips level — don’t let one side drop.
- 4Lower slowly; finish the set, then switch legs.
When to pick it: Pick it when regular bridges get easy, or to work each side evenly.
Form cues
- Hips level
- Push through the heel
- Squeeze at the top
Common mistakes
- One hip dropping
- Arching the lower back
- Pushing through the toes
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
More glutes exercises
All glutes exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.