Glute Bridge - Single Leg

Lie on your back with one foot on the floor and the other leg extended. Drive through the planted foot to lift your hips, isolating one glute at a time.

Quick facts

Difficulty: Moderate
Mechanic: Compound
Force: Push
Type: Strength
Injury Risk: Low
Hypertrophy: Medium
Calorie Burn: Low-Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

glutes (max)

Secondary

hamstringsdeep abs / corelower back

Equipment & setup

What you need and how to position yourself before starting.

Equipment

body weight

Movement pattern

Unilateral

Posture

Lying

Tracking parameters

reps

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie face-up on the floor with your knees bent and feet flat.
- Extend one leg straight up toward the ceiling or straight out in front of you.
Step 2Starting Position
- Keep your planted foot flat on the floor, close to your glute.
- Arms should be at your sides with palms down for stability.
- Engage your core.
Step 3Execution
- Press through the heel of the planted foot to lift your hips off the ground.
- Raise your hips until your body forms a straight line from shoulders to knee.
- Squeeze the working glute hard at the top for 1-2 seconds.
- Lower your hips back down slowly and with control.
Step 4Tips
- Keep your extended leg steady throughout — do not let it drop.
- Avoid arching your lower back excessively at the top.
- If one side is significantly weaker, start with that side first.