Single-Leg Glute Bridge

The single-leg glute bridge elevates the difficulty of the standard glute bridge by requiring one leg to perform the hip extension alone. This increases glute loading and addresses asymmetries.

Beginner 💪 Glutes Compound Hinge Unilateral
3
Sets
12–15
Reps
60 sec
Rest
Compound
Type
🏋️ Bodyweight
Single-Leg Glute Bridge — start and finish positionsSTARTFINISH
Bodyweight
Glutes Beginner Compound One side at a time
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Muscles Worked

Learn more in the Glutes training guide →

Primary
Glutes
Secondary
Hamstrings
Core
Highlighted muscles

How To Perform

  1. 1 Lie on your back with one knee bent and foot flat. Extend the other leg.
  2. 2 Drive through the planted heel to bridge up.
  3. 3 Squeeze the glute at the top, then lower under control.

Form Cues

  • ✓ Keep hips level — do not let one side drop.
  • ✓ Full hip extension at the top.

Common Mistakes

  • ✗ Hips dropping to one side.
  • ✗ Not achieving full extension.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Single-Leg Glute Bridge, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Single-Leg Glute Bridge? These alternatives target the same muscles:

Glute Bridge
Glutes · Beginner
→
Barbell Hip Thrust
Glutes · Intermediate
→

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Where This Exercise Fits

FAQ

How many sets of Single-Leg Glute Bridge should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for glutes. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Single-Leg Glute Bridge target?▾
Single-Leg Glute Bridge primarily targets the Glutes. Secondary muscles include Hamstrings, Core.
Is Single-Leg Glute Bridge good for beginners?▾
Single-Leg Glute Bridge is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Single-Leg Glute Bridge, 60 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.