glutes beginnerAI Tracked

Single-Leg Glute Bridge

Glute bridge performed on one leg. Doubles the per-glute demand and requires no equipment. Identifies glute strength imbalances between sides. No equipment needed — can be done anywhere. Doubles the demand on each glute compared to bilateral bridges.

How to Do Single-Leg Glute Bridge: Step by Step

  1. Lie on back, one foot planted, other leg extended up
  2. Drive through planted heel
  3. Squeeze glute at the top, keep hips level
  4. Lower with control

Common Mistakes to Avoid

  • Hips tilting to one side
  • Not driving through the heel
  • Not getting full hip extension at the top

Single-Leg Glute Bridge Tips

  • If extending the leg straight up is too hard, keep it bent at 90 degrees in the air
  • Focus on keeping your hips level — a mirror helps
  • Do 2-3 sets as a warm-up before any lower body workout

Muscles Worked

gluteshamstrings
Equipment No equipment needed
Tracking Count reps

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