The glowing area shows where you should feel it working.
Bridges · ●●● Difficulty 2 of 3
Single-Leg Glute Bridge
Gluteus maximus · glute medius (stability)
Doubles the load on each side without any equipment and evens out left–right imbalances.
Set up
- Lie on your back with one foot flat and the other leg extended in line with your thigh.
How to do it
- 1Press through the heel of the planted foot and lift your hips.
- 2Keep both hips level — don't let the free side drop.
- 3Squeeze for 2 seconds, then lower under control.
Form cues
- Hips stay level like a tabletop
- Heel drives, toes light
- Slow on the way down
Common mistakes
- Twisting the pelvis
- Kicking the free leg to create momentum
Make it work for you
- Easier
- Two-leg glute bridge with feet close together
- Harder
- Single-leg hip thrust on a bench
- Bodyweight
- Bodyweight
- Dumbbells
- Light dumbbell on working hip
Want this in a plan made for you?
Get the right exercises, sets and reps for your goal — progressed over 12 weeks.
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For your single-leg glute bridge
Comfort for every floor exercise
Thick exercise mat
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