Single-Leg Glute Bridge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Single-Leg Glute Bridge: This exercise primarily targets the glute muscles while also engaging the hamstrings and core for stability. Performed lying on your back with one knee bent and the other leg extended, you lift your hips toward the ceiling, creating a straight line from your shoulders to your knees. The movement isolates each glute individually, helping correct imbalances between sides and enhancing unilateral strength. It requires no equipment, making it a versatile bodyweight exercise suitable for all fitness levels, while also improving hip stability, core activation, and lower-body control.
How to Perform
Lie on your back with one knee bent and the other leg extended straight out. Rest your arms comfortably at your sides or lightly hold the bent knee for support.
Press through the heel of the bent leg and lift your hips toward the ceiling, making a straight line from your shoulders to your knee, while actively contracting the glute of the working leg.
Pause briefly at the top, focusing on keeping your hips level and maintaining tension in your glutes and core.
Slowly lower your hips back down to the floor with control, without letting the extended leg touch the ground.
Complete the desired number of repetitions on one side before switching to the other leg.
To maximize results, keep your core engaged throughout and avoid arching your lower back; control and stability are more important than speed.
★ 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
Keep your lower back stable as you lift your hips, making a slight tilt of the pelvis backward while actively engaging your glutes.
Aim to form a straight line from your shoulders to your knees at the top of the movement, maintaining proper alignment.
Avoid letting your hips sag, twist, or rotate as you raise them—focus on controlled, even motion.
Coordinate your breathing by exhaling while lifting your hips, ensuring the effort comes from the glutes rather than the lower back.
If your glutes feel inactive, lightly press on the muscles with your hands to increase awareness and pause briefly at the highest point to enhance contraction.
Maintain tension in the core throughout the exercise to protect the lower back and maximize glute activation.
How Not to Perform
Don’t let your lower back overarch as you lift your hips; this shifts the effort away from your glutes and can strain the spine.
Avoid dropping or twisting your hips to one side—uneven hips reduce glute activation and increase risk of imbalance or injury.
Don’t push through your toes instead of your heel; this minimizes glute engagement and may overload the quads.
Avoid rushing through the movement; fast, uncontrolled reps waste energy and reduce the effectiveness of the exercise.
Don’t let the extended leg sag or move; it should stay straight and aligned to maintain proper form and balance.
Avoid lifting your hips higher than your strength allows, which can strain the lower back rather than targeting the glutes.
Don’t hold your breath; failing to exhale during the lift can reduce stability and make the exercise less efficient.
Avoid neglecting core engagement; a relaxed core can lead to compensatory movement through the lower back instead of the glutes.
Don’t forget to switch sides evenly; favoring one leg can create muscle imbalances over time.
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.
