Single Leg Glute BridgeMuscles Worked
The single leg glute bridge works your glutes one side at a time, with the hamstrings of your planted leg helping to lift your hips. Working one leg at a time puts far more load on each glute than a two-leg bridge, and it quickly shows if one side is weaker.
PrimaryGlutes
SecondaryHamstrings
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Isolation
- Force
- Push
How to do it
- Lie on your back with your knees bent and feet flat, then pull one knee in toward your chest and hold it there.
- Plant the working foot close to your hips with your weight through the heel.
- Drive through that heel to raise your hips until your thigh and torso line up.
- Keep your hips level at the top and squeeze the glute for a moment.
- Lower under control until your hips lightly touch the floor, finish your reps, then switch legs.
Form tips
- Watch your belt line: if the hip on the free side drops, only rise as high as you can while keeping it level.
- Hugging the free knee to your chest keeps your lower back from arching and keeps the work in the glute.
- Start with your weaker side and match those reps on the stronger side.
Why it made the list
No. 6 of 12
Best Glute Exercises
Unilateral glute work that addresses imbalances. Bodyweight, no equipment needed.
More glute exercises
See it on your own body map
Log your Single Leg Glute Bridge sets in KasMaker and watch your glutes and hamstrings fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
