How to do the Single-Leg Glute Bridge
Primary: Glutes · also works Hamstrings, Core. Also called: one leg bridge, single leg hip bridge.
Step by step
- 1
Lie on your back with knees bent and feet flat on the floor.
- 2
Extend one leg straight out or hold the knee toward your chest.
- 3
Push through the heel of the planted foot to lift your hips.
- 4
Keep your hips level and squeeze the working glute at the top.
- 5
Lower under control and finish all reps before switching sides.
Coaching cues
- Hips stay level
- Drive through the heel
- Pause and squeeze at the top
Common mistakes
- Hips tilting to one side
- Using the lower back instead of the glute
- Hamstring cramping from feet too far out
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Single-Leg Glute Bridge alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Single-Leg Glute Bridge work?
Primary: Glutes. Secondary: Glutes, Hamstrings, Core
How many sets and reps of Single-Leg Glute Bridge should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Single-Leg Glute Bridge?
Same movement pattern, different equipment: Glute Bridge, Hip Thrust, Single-Leg Romanian Deadlift, Donkey Kick, Clamshell, Frog Pump.
Is the Single-Leg Glute Bridge good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.