Single-Leg Glute Bridge
A glute bridge performed on one leg with the other extended or held up. It trains each glute individually and challenges pelvic control.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Gluteus Medius
- Transverse Abdominis
- Sets
- 3
- Reps
- 10–15 per side
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with one knee bent and foot flat, the other leg extended straight in line with the bent thigh.
Press through the heel of the planted foot.
Lift your hips until your body is straight from shoulders to knee.
Keep hips level and squeeze the working glute.
Lower slowly and repeat, then switch sides.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Hips level
Heel drives down
Slow lowering
Common mistakes
Hips dropping to the unsupported side
Arching the lower back
Rushing reps
Safety notes
Keep the movement slow; stop if you feel it mainly in the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.