Single Leg Glute Bridge
A one legged version of the glute bridge, done lying on the floor with one knee pulled to the chest while the other leg drives the lift. It suits beginners building glute strength and balance.
- Primary musclesGlutes
- Secondary musclesHamstrings
- EquipmentBodyweight
- LevelBeginner · isolation
How to do the single leg glute bridge
- Lie on the floor with both feet flat and your knees bent.
- Raise one leg off the floor, pulling that knee toward your chest as your starting position.
- Press through the heel of your grounded foot to drive your hips straight up.
- Extend as far as feels comfortable, squeezing your glutes at the top.
- Pause for a moment before lowering back down under control.
- Complete your reps, then switch legs and repeat on the other side.
Original library instructions (4 steps)
- Lay on the floor with your feet flat and knees bent.
- Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
- Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
- Extend as far as possible, pause and then return to the starting position.
Common mistakes
- Letting the hips tilt to one side; keep them level and square as you lift.
- Overarching the lower back at the top; stop the lift once your hips are fully extended.
- Pushing through the toes instead of the heel; drive through the heel for more glute involvement.
- Rushing the reps; pause briefly at the top of each rep to feel the glute working.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 8 to 10 reps per leg, 60 seconds rest |
| Muscle | 3 to 4 sets of 12 to 15 reps per leg, 45 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per leg, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Master the two legged glute bridge first, then progress to this single leg version once it feels easy.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the single leg glute bridge good for beginners?
Yes, once a standard two legged bridge feels comfortable, since working one leg at a time adds a balance challenge that builds naturally from there.
What muscles does the single leg glute bridge work?
It mainly targets the glutes, with the hamstrings of the working leg assisting as the hips drive upward.
