Barbell Glute Bridge
Gluteus Maximus·Barbell·Intermediate·Compound
Single-Leg Glute Bridge
The Single-Leg Glute Bridge is a unilateral floor-based hip extension exercise that targets the glutes one side at a time. Working a single leg increases the challenge without extra load and helps expose and correct side-to-side imbalances.
Category
Bodyweight
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
How to
How to do the Single-Leg Glute Bridge
- 01
Lie on your back on the floor with your knees bent and feet flat.
- 02
Lift one foot off the floor and extend that leg, or pull the knee toward your chest.
- 03
Brace your core and keep your hips level.
- 04
Drive through the heel of your planted foot to lift your hips until your body forms a straight line from knee to shoulders.
- 05
Squeeze your glute hard at the top.
- 06
Lower your hips back to the floor with control, then repeat and switch sides.
Performance tips
Cues that matter
- Keep your hips level and avoid letting one side drop
- Avoid arching your lower back at the top
- Drive through your heel rather than your toes
Common questions
Frequently asked
What muscles does the Single-Leg Glute Bridge work?
The Single-Leg Glute Bridge primarily targets the Glutes. Supporting muscles include Gluteus Maximus, Hamstrings.
Is the Single-Leg Glute Bridge a compound or isolation exercise?
The Single-Leg Glute Bridge is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Single-Leg Glute Bridge?
The Single-Leg Glute Bridge is a bodyweight exercise. No equipment is needed.
What difficulty level is the Single-Leg Glute Bridge?
The Single-Leg Glute Bridge is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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