Single-Leg Glute Bridge
The glute bridge on one leg — doubles the load on the working glute and exposes side-to-side differences.
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Glute-bridge position, then extend one leg straight so only one foot stays planted.
How to do the Single-Leg Glute Bridge
- Drive through the planted heel and lift the hips to a straight line.
- Keep the pelvis LEVEL — the free-leg hip must not sag.
- Squeeze at the top for a full second.
- Lower under control without touching down between reps if you can.
Single-Leg Glute Bridge muscles worked
The Single-Leg Glute Bridge works the glutes, hamstrings and core.
Common Single-Leg Glute Bridge mistakes
- Pelvis tilting toward the unsupported side.
- Short, bouncy range.
- Cramping hamstrings — move the planted foot closer to your hips.
Scale it
Easier: Two-leg glute bridge, or keep the free foot lightly touching.
Harder: Elevate the planted foot on a step, or add a pause at the top.
Pairs well with
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Deadlift
Lifting a barbell from the floor by hinging at the hips — the fundamental full-body strength lift for the posterior chain.
Kettlebell Swing
A powerful hip-snap projecting the kettlebell to chest height — explosive posterior-chain power and conditioning in one movement.
Bird Dog
Extending opposite arm and leg from all-fours with a still trunk — back-friendly core stability and hip-extension control.