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Single-Leg Glute Bridge

A unilateral version of the glute bridge that adds a stability demand and addresses side-to-side imbalances.

Setup

Lie on your back, one knee bent, foot flat on the floor. Extend the other leg straight, hovering just above the floor.

Movement

Drive your hips upward using the planted leg. Squeeze the glute on the working side, keeping your hips level. Hold briefly at the top. Maintain a stable, level hip position throughout the hold.

Return

Lower with control and switch legs. Train both sides for balanced development.

Common Mistake to Avoid

Letting the hips tilt or rotate. If one hip drops or rotates, the working side isn't yet strong enough to fully control the movement at this difficulty.

Equipment None (bodyweight)
Primary Muscles Glutes, lower back
Secondary Muscles Hamstrings, core (stabilizing)

Why it matters

Performing the bridge with one leg extended increases the demand on the working side's glute and lower back while adding a balance and stability challenge the two-leg version doesn't include. It's a useful progression once the standard glute bridge becomes too easy.

How to do it

  1. Lie on your back, one knee bent, foot flat on the floor. Extend the other leg straight, hovering just above the floor.
  2. Drive your hips upward using the planted leg. Squeeze the glute on the working side, keeping your hips level.
  3. Hold briefly at the top. Maintain a stable, level hip position throughout the hold.
  4. Lower with control and switch legs. Train both sides for balanced development.

Common mistakes

  • Letting the hips tilt or rotate. If one hip drops or rotates, the working side isn't yet strong enough to fully control the movement at this difficulty.
  • Using momentum to swing the extended leg. Keep the non-working leg controlled and relatively still throughout.
  • Rushing through reps. A controlled tempo helps maintain the level hip position required for this variation.
  • Neglecting to train both sides evenly. Switch legs to ensure balanced development on both sides.

Sets & reps by level

Beginner

3 sets of 8–10 reps per leg, prioritizing level, stable hips.

Intermediate

3–4 sets of 10–12 reps per leg.

Advanced

4 sets of 12–15 reps per leg, or add a weight across the hips for additional resistance.

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