Single Leg Bodyweight Glute Bridge

How to Perform the Single Leg Bodyweight Glute Bridge

Lie on your back on the floor with your knees bent and feet flat on the ground, hip-width apart.
Extend one leg straight out in front of you, keeping it off the ground, or bend it and pull the knee toward your chest.
Place your arms at your sides with palms facing down for stability.
Brace your core and drive through the heel of the planted foot to lift your hips off the ground.
Raise your hips until your body forms a straight line from your shoulders to the knee of the working leg.
Squeeze your glute hard at the top and hold for 1-2 seconds.
Slowly lower your hips back toward the ground without fully resting between reps, then repeat for the desired number of repetitions before switching legs.

Pushing through the toes instead of the heel

Drive through the heel of the planted foot to maximize glute activation and minimize hamstring dominance.

Hyperextending the lower back at the top

Stop when your hips are in line with your shoulders and knee; going higher puts unnecessary stress on the lumbar spine.

Letting the hips drop to one side

Keep your hips level throughout the movement by engaging your core and glute medius for stability.

✓Effectively targets the glutes with no equipment required.
✓Identifies and corrects strength imbalances between the left and right glutes.
✓Improves hip stability and is widely used in physical therapy for injury rehabilitation.

●Place your foot close enough to your body that your shin is approximately vertical at the top of the bridge.
●Pause at the top of each rep for a 2-second squeeze to maximize glute engagement.
●If the single leg version is too challenging, start with bilateral glute bridges and progress to single leg.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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