Back to Exercise Library
IntermediateGlutesBodyweightIsolation

Single-Leg Glute Bridge

An advanced bodyweight exercise for isolating and strengthening each glute separately. It also targets the hamstrings and core stabilizers.

Single-Leg Glute Bridge demonstration

Visual demonstration — Single-Leg Glute Bridge

Muscles Worked

Glutes (Primary)HamstringsCore

Step-by-Step Instructions

  1. 1Lie on your back with one knee bent, foot flat, and the other leg extended.
  2. 2Push through your heel to lift your hips while keeping the other leg straight.
  3. 3Hold the top position, squeezing your glute.
  4. 4Lower back down and repeat, then switch sides.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Press through the heel for maximum glute activation.
  • Keep hips level at the top.
  • Do not overarch the lower back.

Common Mistakes to Avoid

  • Allowing hips to drop or tilt.
  • Pushing through the toes.
  • Overarching the back.

Ready to Train?

Get a complete personalized workout plan that includes this exercise and more.

Generate AI Workout Plan