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Exercise guide
Single-Leg Glute Bridge Hold
The top of the single-leg glute bridge held for time: hips extended and level while one leg is lifted, so one glute carries the whole position.
What this exercise works
- Muscles
- gluteus maximus · erector spinae · hamstrings
- Goals
- hypertrophy
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Lie on your back with one knee bent and that foot flat, and lift the other leg so the thigh is roughly vertical.
- Push through the heel of the planted foot and lift the hips until the body is straight from the knee to the shoulders.
- Level the pelvis so the lifted side does not drop, and tuck the ribs down.
- Hold the top position for the prescribed time, keeping the lifted knee still.
- Lower the hips under control and repeat on the other side.
Technique cues and common mistakes
- Watch the pelvis rather than the height: a level hip at a lower position beats a high, twisted one.
- Keep the planted heel close to the glute so the hamstring does not cramp.
- Extend the free leg straight if the position feels easy, but only while the pelvis stays level.