Single Leg Glute Bridge
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Glutes
Core
Unilateral
Bodyweight
Posterior Chain
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Mat (optional)
Bodyweight
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Intermediate
Overview
The single leg glute bridge is an advanced bodyweight movement designed to isolate each glute independently while improving hip and core stability. This variation is ideal for addressing imbalances between sides and developing strength without equipment.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
SECONDARY:
Core stabilizers
Erector spinae
Hip abductors and adductors
STEP-BY-STEP INSTRUCTIONS
Lie flat on your back with knees bent and feet flat on the floor.
Extend one leg straight out, keeping thighs parallel.
Brace your core and press through the heel of the grounded leg.
Lift your hips off the ground until your torso forms a straight line from shoulders to extended knee.
Pause and squeeze the glute at the top of the movement.
Lower your hips under control, stopping just before they touch the floor.
Complete the prescribed reps, then switch legs.
Variations
Single Leg Glute Bridge Hold (isometric)
Weighted Single Leg Glute Bridge (dumbbell or plate on hips)
Elevated Single Leg Glute Bridge (foot on box or bench)
Marching Glute Bridge
Benefits
Unilateral glute strengthening
Improves hip and pelvic stability
Enhances lower body symmetry
No equipment needed, ideal for at-home or warm-up sessions
COACHING CUES
Keep hips level-don’t let the lifted side drop
Drive through the grounded heel
Control the lift and the descent
Keep your core tight to avoid arching your back
Notes
The Single Leg Glute Bridge builds glute strength and endurance one side at a time, helping to correct muscle imbalances and increase core control. It’s a powerful movement for injury prevention and athletic performance.