Single-Leg Glute Bridge
A unilateral glute bridge that doubles the work on each glute.
Short answer
Single-Leg Glute Bridge: an intermediate bodyweight exercise for the glutes. It needs no equipment. A typical target: 3 sets of 10-15 per leg. If it is still too hard, start with the easier variation, “Glute Bridge”. Once it feels easy, “Single Leg Hip Thrust” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Lie on back with one leg extended.
Foot flat on floor with other leg.
Drive hips up using one leg.
Lower with control.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the single-leg glute bridge work?
The gluteus maximus of the working side extends the hip under roughly twice the load of a two-leg bridge. The gluteus medius on that side works hard to stop the pelvis dropping on the free side - that anti-drop demand is the main reason to do this variation. The hamstrings assist. The core and obliques resist rotation, since loading one side unbalances the pelvis.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 10 to 15 per leg, two or three times a week. Start with the free leg tucked to the chest rather than extended, which is easier to keep level. Progress to an extended free leg, then to elevating the working foot. Always start with the weaker side. A pause at the top is more productive than extra reps.
If you are stuck
Hips rotating is the fault this exercise exists to expose: if the free-side hip drops or the pelvis twists, the glute medius is not holding. Slow down and reduce the range until the pelvis stays level - you can rest a light object on your hips to see it. Using momentum by bouncing off the floor removes the work. Not achieving full hip extension at the top is the third issue; the hips should reach a straight line with knee and shoulder.
Progressions
Level up your training
Single-Leg Glute Bridge questions
Why do my hips drop during single-leg glute bridges?
Weak gluteus medius or poor core stability. Focus on keeping hips level throughout. You can place hands on hips to feel if one side drops. Start with shorter hold times and build up.
When should I progress to single-leg glute bridges?
When you can do 20+ two-leg glute bridges with a strong squeeze and good control. The single-leg version roughly doubles the load on each glute.
Related Exercises
More Legs exercises
Bodyweight Squat
The fundamental lower body movement. Essential for leg strength and mobility.
Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
Shrimp Squat
A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.
Ready to Practice Single-Leg Glute Bridge?
Find a calisthenics park with open space near you and start training.