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 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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?
Generally, yes. The Single-Leg Glute Bridge is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
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?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
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