Single-Leg Glute Bridge
A bodyweight glute isolation exercise that removes one leg from the standard glute bridge, doubling the load on the working side.
Equipment: bodyweight
How to do it
- 1Lie on your back with one knee bent and foot flat on the floor, and the other leg extended straight up or held close to your chest.
- 2Drive through the heel of your planted foot to lift your hips off the floor.
- 3Squeeze your glute at the top, keeping your hips level.
- 4Lower back down under control, then complete all reps before switching sides.
Common mistakes
- Letting the hips tilt or rotate toward the unsupported side instead of staying level.
- Overextending the lower back at the top instead of stopping at full hip extension.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Single-Leg Glute Bridge safe for beginners?
Yes. The Single-Leg Glute Bridge is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Single-Leg Glute Bridge work?
The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.
How do I make the Single-Leg Glute Bridge harder as I get stronger?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
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