Muscles worked
What the single-leg glute bridge trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Lie down. Lie on your back on a mat with your arms flat at your sides, palms down, and your head resting on the floor.
- 02
Plant one foot. Bend one knee and put that foot flat on the floor in line with that hip, with the heel roughly a hand's length from your glutes. Your shin should be close to vertical when your hips are up.
- 03
Straighten the other leg. Straighten the free leg and lift it so both thighs are level with each other. Keep it in line with the working thigh for the whole set.
- 04
Brace. Pull your ribs down toward your hips and tighten your stomach as if bracing for a light poke, so your lower back is flat but not pressed hard into the floor.
Step by step
How to do the single-leg glute bridge
- 01
Push through the heel. Press the heel of the planted foot into the floor, keeping the front of the foot light, and squeeze the glute on that side.
- 02
Lift the hips. Raise your hips until your shoulders, hips and working knee form a straight line. Stop there; going higher only arches your lower back.
- 03
Keep the hips level. At the top, both hip bones should be at the same height. If the free side drops or rotates, stop lower or slow down.
- 04
Pause. Hold the top for about one second and feel the glute on the working side doing the work, not your lower back.
- 05
Lower with control. Lower your hips over two to three seconds until your glutes lightly touch the floor, then start the next rep without bouncing.
- 06
Switch sides. Finish all reps on one leg, then do the same number on the other. Start with your weaker side.
Cues to say in your head
- Drive through the heel
- Ribs down
- Hips stay level
- Squeeze, then lower
- Straight line at top
Fix these first
Common mistakes
Hips tilting or dropping on the free side
Lower the height until you can keep both hip bones level. Think of balancing a glass of water across your hips.
Arching the lower back at the top
Keep your ribs down and stop when shoulders, hips and knee are in a straight line. The extra height comes from your spine, not your glute.
Feeling it mostly in the hamstring
Move the foot a little closer to your glutes and push through the heel. A foot set far away turns it into a hamstring exercise and can cause cramping.
Pushing off the toes
Keep the heel heavy and the toes light. Pushing through the ball of the foot tends to shift the work to the quads.
Pushing down hard with the arms
Rest your arms flat on the floor for balance only. If you need them to lift, start with the two leg glute bridge first.
Rushing the reps
Pause at the top and take two to three seconds to lower. Fast reps let momentum and the lower back do the work.
Stay safe
Do this on a mat or a soft surface and work in a range you can control with level hips. You should feel the work in your glute and the back of the thigh, not a pinch in your lower back. If you get a hamstring cramp, stop, stretch it gently and bring your foot closer before trying again. Stop the set if you feel sharp pain in your back, hip or knee, and talk to a doctor or physical therapist if pain keeps coming back or you are using this exercise after an injury.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 10 to 15 per side | 60–72% 1RM | 1 to 1.5 min |
| Endurance | 2 to 3 | 15 to 25 per side | 40–60% 1RM | 45 to 60 sec |
| Technique | 2 to 3 | 6 to 10 per side, or a 20 to 30 second hold | 30–50% 1RM | 30 to 60 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
86–129lb
2 to 3 sets of 15 to 25 per side reps, 45 to 60 sec rest. Good as a warm up or finisher. Keep the hips level on every rep, even when you get tired.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Single-Leg Glute Bridge questions
What muscles does the single leg glute bridge work?
Mainly the glutes on the working side, including the side glute that keeps your pelvis level. The hamstrings and inner thigh help extend the hip, and your abs and obliques keep your hips from tilting.
How long should I hold a single leg glute bridge?
Start with 20 to 30 seconds per side, for 2 to 3 rounds, and stop when your hips start to drop or tilt. Build toward 45 to 60 seconds once you can hold level the whole time.
How do you do a glute bridge march?
Bridge up on both feet until your shoulders, hips and knees are in a line. Then lift one foot a few inches off the floor, set it down and lift the other, keeping your hips level and still the whole time.
How many sets and reps of single leg glute bridges should I do?
Two to four sets of 10 to 15 reps per side works for most people. Once 15 clean reps with a pause at the top are easy, slow the lowering, add a hold or rest a weight across your hips.
Why do I feel single leg glute bridges in my hamstrings?
Usually your foot is too far from your glutes, or you are not pushing through the heel. Bring the foot closer so your shin is near vertical at the top and squeeze the glute before you lift.
Why does my hip drop on one side?
The glute and core on the working side cannot yet hold your pelvis level at that height. Lift a little lower, slow down, and practice the hold or march version until both sides stay even.
Train in Protocol
Log your single-leg glute bridge by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.