Single-Leg Glute Bridge
Trains the Glutes.
- Equipment
- Bodyweight
- Mechanic
- Isolation
- Force
- Push
- Level
- Beginner
How to do it
- Lie on your back with your knees bent and both feet flat on the floor.
- Lift one leg and either hold the knee toward your chest or extend the leg straight out.
- Plant the working foot flat, close enough that the shin will be roughly vertical at the top.
- Tuck your pelvis slightly and brace your stomach.
- Drive through the working heel to lift your hips until your body forms a straight line from knee to shoulder.
- Squeeze the glute at the top and hold briefly, keeping your hips level, then lower under control.
- Complete the set before swapping legs.
Common mistakes
- Letting the hips tilt so one side drops. Keeping the pelvis level is what makes this a gluteus medius exercise as well as a gluteus maximus one, and the tilt is the muscle giving out.
- Arching the lower back to lift higher. Same as any bridge — tuck the pelvis and keep the ribs down.
- Pushing off the toes rather than the heel, which brings the quadriceps in.
- Rushing through it. This is a low-load, high-control movement and the pause at the top is where most of the value sits.