Bodyweight Training

Single-Leg Glute Bridge exercise

The single-leg glute bridge is an advanced bodyweight exercise that isolates and strengthens the glutes, hamstrings, and core while improving hip stability and balance. By performing the bridge with one leg elevated, you increase the intensity and focus on unilateral strength, helping correct muscle imbalances and improve overall lower-body performance.

Single-Leg Glute Bridge exercise demonstration

How to perform Single-Leg Glute Bridge

  1. Lie on your back with your knees bent and feet flat on the floor, arms at your sides.
  2. Lift one leg off the ground and extend it straight out, keeping your thighs aligned.
  3. Push through the heel of your planted foot to lift your hips toward the ceiling.
  4. Squeeze your glutes at the top and ensure your body forms a straight line from shoulders to knees.
  5. Hold for a moment at the top, keeping your elevated leg in line with your torso.
  6. Lower your hips back to the ground with control, without letting your raised leg drop.
  7. Repeat for the desired number of reps, then switch legs.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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