Single Leg Glute Bridge
The Single Leg Glute Bridge isolates the Glutes through a controlled range of motion. This beginner-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The hamstrings assist as stabilizers throughout the range of motion.
How to Single Leg Glute Bridge
- 1
Lay on the floor with your feet flat and knees bent.
- 2
Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
- 3
Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
- 4
Extend as far as possible, pause and then return to the starting position.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Single Leg Glute Bridge work?
The Single Leg Glute Bridge primarily works the Glutes. Secondary muscles include the Hamstrings, which assist during the movement.
Is the Single Leg Glute Bridge good for beginners?
Yes, the Single Leg Glute Bridge is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Single Leg Glute Bridge?
You need no equipment — just your bodyweight to perform the Single Leg Glute Bridge. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.