Reps Only exercise

Single-Leg Glute Bridge form, muscles worked, and workout tracking

The single-leg glute bridge extends the hips off the floor using one leg while the other is held off the ground, doubling the load on the working gluteus maximus and hamstring and challenging pelvic stability. Lifters use it to progress beyond the two-leg bridge, address glute strength imbalances between sides, and train single-leg hip extension without external load, making it common in both hypertrophy and rehabilitation programs.

Single-Leg Glute Bridge illustration

How to do Single-Leg Glute Bridge

  1. 1Lie on your back with one knee bent and that foot flat on the floor, the other leg extended or held with the knee pulled toward your chest.
  2. 2Flatten your lower back against the floor and brace your core.
  3. 3Exhale as you drive through the heel of the planted foot to lift your hips until your body forms a straight line from knee to shoulders.
  4. 4Keep your pelvis level throughout; do not let the free-leg side drop or your lower back arch.
  5. 5Inhale as you lower your hips under control to just above the floor, complete all reps, then switch legs.

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Track Single-Leg Glute Bridge in Plates

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