How to Do the Single-Leg Glute Bridge
The single-leg glute bridge lifts your hips with one foot planted and the other leg extended, so each glute works on its own. It builds glute strength and hip stability and shows left-right imbalances. It suits beginners who've outgrown the two-leg glute bridge.
Log every set of your Single-Leg Glute Bridge in Superlift
Muscles worked
Primary
- Glutes
Secondary
- Hamstrings
- Lower Back
How to do the Single-Leg Glute Bridge
- 1
Lie on your back with your knees bent and feet flat on the floor.
- 2
Extend one leg straight, keeping your thighs lined up.
- 3
Drive through the planted heel to lift your hips.
- 4
Keep your hips level and avoid twisting your pelvis.
- 5
Squeeze your glute at the top for a second.
- 6
Lower your hips slowly, finish your reps and switch legs.
Form cues to remember
- Hips stay level
- Drive through your heel
- Squeeze at the top
- Keep your thighs lined up
Common mistakes
Rotating your pelvis
Keep your hips level, as if balancing a glass on them.
Overarching your lower back
Tuck your ribs and stop when your thighs line up.
Pushing with your toes
Keep your weight in your heel.
Rushing the reps
Pause at the top and lower slowly.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps per leg, 45–60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20 reps per leg |
Don't overarch your back, and stop if you get a hamstring cramp. Move your foot closer if your hamstring takes over.
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Single-Leg Glute Bridge FAQ
Single-leg glute bridge vs glute bridge?
The single-leg version is harder and shows left-right differences. Start with the two-leg bridge if you're new.
Why do I feel the single-leg glute bridge in my hamstrings?
Your foot may be too far away. Bring your heel closer and squeeze your glute at the top.
How do I make the single-leg glute bridge harder?
Elevate your shoulders on a bench, hold a weight on your hips, or pause at the top.
