Single Leg Glute Bridge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glute
Secondary Targets
Execution
Isolation
Force Type
Push (Unilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Leg Glute Bridge is an effective bodyweight exercise primarily targeting the glutes, with secondary activation of the abs and hamstrings. To perform this exercise, lie on your back with one knee bent and the other leg extended straight. Press through the heel of the bent leg to lift your hips towards the ceiling, squeezing the glutes at the top while keeping the core engaged. The extended leg remains off the ground throughout the movement. This exercise helps to strengthen the glutes, improve core stability, and enhance hamstring activation, making it great for improving lower body strength and stability.
How to Perform
Begin by lying flat on your back with your knees bent and feet placed firmly on the floor, hip-width apart.
Bring one knee toward your chest, gripping it with both hands, ensuring your fingers are interlaced in front of the knee.
Push through the heel of the foot that's still on the floor, engaging your glutes to lift your hips upward. Keep your core tight and maintain a controlled movement as you raise your hips.
Lower your hips back down slowly to return to the starting position, keeping the glutes and core engaged throughout.
Complete the desired number of repetitions on one side, then switch legs and repeat the movement on the other side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
As you raise your hips, make sure your lower back stays neutral—avoid any arching. Engage your glutes fully and gently tilt your pelvis backward to help stabilize the movement.
At the top of the bridge, aim to create a straight line from your knees to your shoulders. This ensures proper alignment and maximizes glute activation.
While lifting your hips, ensure they don’t drop or rotate. Maintain a steady and controlled movement throughout the exercise.
Focus on exhaling as you lift your hips. The movement should be felt in your glutes, not in your lower back, so keep your core tight to avoid unnecessary strain.
If you struggle to feel your glutes working, use your hands to gently palpate the area. Pause briefly at the top of the movement to increase glute engagement and improve your mind-muscle connection.
How Not to Perform
Avoid Arching the Lower Back: Don’t let your lower back over-arch as you lift your hips. This places unnecessary stress on the spine and reduces the effectiveness of the glutes. Keep your core engaged to maintain a neutral spine throughout the movement.
Don’t Overextend the Hips: Lifting your hips too high can cause your lower back to take over the movement. Focus on lifting your hips only until your body forms a straight line from your knees to your shoulders, without excessive extension.
Avoid Using Momentum: Don’t swing your hips up quickly or rely on momentum to complete the movement. Instead, use controlled, deliberate movements to ensure the glutes are doing the majority of the work.
Don’t Let the Knees Fling Out or In: Ensure your knees stay aligned with your hips and toes. Letting your knees flare out or collapse inward can cause unnecessary strain on the knees and reduce glute activation.
Avoid Dropping the Hips at the Bottom: Don’t let your hips drop to the floor at the bottom of the movement. This will reduce the tension on your glutes and prevent you from maintaining continuous muscle activation.
Don’t Neglect the Pelvic Tilt: Avoid forgetting to slightly tilt your pelvis posteriorly. This helps engage the glutes more effectively and prevents compensating with the lower back.
Don’t Hold Your Breath: Remember to exhale as you lift your hips and inhale as you lower them. Holding your breath can create unnecessary tension and make the exercise harder to perform.
Avoid Letting the Extended Leg Touch the Ground: When performing the single-leg variation, don’t let your extended leg touch the floor during the movement. Keep it elevated and maintain tension throughout the exercise.
Don’t Rush Through the Reps: Take your time with each rep. Rushing through the movement can lead to improper form and wasted energy. Slow down and focus on quality, controlled reps to maximize glute activation.
Avoid Not Engaging the Glutes: Don’t perform the exercise without consciously engaging your glutes. If you're not feeling the glutes working, you may be relying too much on other muscles. Ensure you’re actively squeezing your glutes at the top of each rep.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
