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Exercise guide
Single Leg Glute Bridge
A unilateral glute bridge that loads one glute at a time and helps even out side-to-side imbalances.
What this exercise works
- Muscles
- gluteus maximus · erector spinae · hamstrings
- Goals
- hypertrophy
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on your back with one knee bent, foot flat, the other leg extended straight.
- Brace the core and squeeze the glute on the working side.
- Drive the hips up by pressing through the working heel.
- Pause at the top with the body in a straight line from shoulders to knee.
- Lower under control. Complete reps per side, then switch.
Technique cues and common mistakes
- Keep the extended leg in line with the working thigh.
- Squeeze the glute hard at the top — do not push with the lower back.
- Slow the lowering phase for more stimulus.