Single-Leg Glute Bridge
The glute bridge on one leg — doubles the load on the working glute and exposes side-to-side differences.
Equipmentnone
Musclesgluteshamstringscore
Setup
Glute-bridge position, then extend one leg straight so only one foot stays planted.
How to do it
- 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.
Common 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.