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Single leg glute bridge

Bodyweight One legintermediateisolation exercisepush
Glutes Hamstrings

Primary muscles: Glutes. Assisting muscles: Hamstrings.

Single leg glute bridge — 1
start position and end of the movement
Single leg glute bridge — 2

How to do it

  1. Lie on your back with one knee bent and that foot on the floor; extend the other leg in line with your thigh.
  2. Arms along your sides, palms on the floor.
  3. Drive through the heel on the floor and lift your hips until your body forms a straight line from shoulders to knees.
  4. Hold for a second at the top, lower under control; do all the reps, then switch legs.
Key to the execution: If you feel it more in your hamstring than in your glute, bring your foot closer to your hips.

Common mistakes

  • The hips tilt to one side.
  • You push off the ball of your foot.

Alternatives: exercises for the same muscles

Hip thrust
Hip thrust
Barbell · Back on the bench
Hip abduction machine
Hip abduction machine
Lever machine · Seated
Cable glute kickback
Cable glute kickback
Cable · Standing
Machine hip thrust
Machine hip thrust
Lever machine · On the machine
Glute bridge
Glute bridge
Bodyweight · On the floor

Log your sets and see your progress

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Legs exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.