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Single leg glute bridge

The single leg glute bridge is a unilateral bodyweight exercise that isolates and strengthens the posterior chain. By relying on one leg to lift the hips, it demands higher core engagement and pelvic stability than the standard bilateral bridge.

How to Perform

Step 1 for Single leg glute bridge exercise1

Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip width apart.

Step 2 for Single leg glute bridge exercise2

Extend one leg straight up or bend the knee at a 90-degree angle, keeping your thighs parallel.

Step 3 for Single leg glute bridge exercise3

Tighten your core and press through the heel of your planted foot to lift your hips toward the ceiling.

Step 4 for Single leg glute bridge exercise4⏱ Hold 10s

Squeeze your glutes at the top until your shoulders, hips, and knee form a straight line and hold for 10 seconds.

Step 5 for Single leg glute bridge exercise5

Lower your hips slowly back to the floor with control. Complete all repetitions on one side before switching to the other leg.

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