Single-Leg Glute Bridge: Form Guide, Muscles and Mistakes
Load card
- Equipment
- Bodyweight
- Muscle group
- Glutes and Hamstrings
- Main muscles
- gluteus maximus, hamstrings
- Also working
- gluteus medius
- Mechanics
- Compound
- Pattern
- Hip extension
- Level
- Intermediate
The Single-Leg Glute Bridge is an intermediate bodyweight exercise that builds unilateral lower body strength. By lifting one foot off the floor, you force the working leg to handle a greater portion of your body weight during hip extension.
This compound movement heavily targets the gluteus maximus and hamstrings of the planted leg. It also requires the gluteus medius to work hard to keep your pelvis level throughout the repetition.
How to do it
Lie on your back with your knees bent, feet flat on the floor, and arms resting by your sides. Lift one foot off the ground and bend that knee toward your chest.
- Brace your core and drive your working heel firmly into the floor.
- Squeeze your glutes to lift your hips toward the ceiling.
- Keep your pelvis perfectly level as you reach the top of the movement.
- Pause briefly when your hips are fully extended.
- Lower your hips back down to the starting position with control.
Sets, reps and load
Start with 3 sets of 8 to 12 repetitions per leg. Rest for 60 seconds between sets to maintain quality form.
Since this is a bodyweight movement, focus on slowing down your repetitions and adding a longer pause at the top to increase the difficulty.
Common mistakes
- Arching the lower back. Keep your ribcage down and rely on your glutes to lift your hips. Do not push past your active range of motion.
- Dropping one hip. Squeeze your core and the gluteus medius of the working leg to keep your pelvis completely level.
- Pushing from the toes. Keep your foot flat but focus the drive through your heel to properly engage your hamstrings and gluteus maximus.
- Rushing the descent. Lower your body slowly to maintain tension in the muscles and control the eccentric phase.
Make it easier or harder
Easier
- Standard two-leg glute bridge
- B-stance glute bridge with the non-working foot lightly resting on the heel for balance
Harder
- Single-leg hip thrust with your upper back resting on a bench
- Single-leg glute bridge with your working foot raised on a small step
Before you load it up
- If lying on your back is uncomfortable, or you are pregnant and past the first trimester, a propped or standing alternative may suit better.
Swaps and related glutes and hamstrings exercises
Same muscle group with different equipment:
- Banded Glute Bridge Resistance band
- Banded Glute Kickback Resistance band
- Dumbbell Hip Thrust Dumbbell
- Dumbbell Romanian Deadlift Dumbbell
More bodyweight options:
- Bodyweight Hip Thrust Hip extension
- Glute Bridge Hip extension
Browse all bodyweight exercises or every glutes and hamstrings exercise.
When to see a doctor or physio
- Sharp pain in your lower back during the lift
- A sudden popping sensation in your hamstrings
- Numbness or tingling traveling down your working leg
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.