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Single Leg Glute Bridge

A glute bridge with one foot in the air, so one side carries everything. Twice the work for the same effort.

Level Intermediate
Equipment None
Sets and reps 3 sets x 10-12 each leg
Works on Glutes, hamstrings

How to do it

  1. Lie on your back with knees bent and feet flat, arms by your sides.
  2. Lift your right leg straight up or hug that knee to your chest.
  3. Push through the left heel and lift your hips until the body is a straight line.
  4. Squeeze at the top, lower slowly, finish the set, then swap legs.

Common mistakes

  • × Pushing through the toes instead of the heel.
  • × Letting one hip drop lower than the other at the top.
  • × Arching the lower back to get higher - squeeze the glutes instead.
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One thing that matters

Pause for two full seconds at the top of every rep. That pause is where the muscle actually gets the message.

How much

Sets and reps for Single Leg Glute Bridge

Where you are Aim for
Just starting 3 sets x 6 each leg
The standard 3 sets x 10-12 each leg
Once it is easy 3 sets x 15 each leg
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Breathing

Out on the lift, in on the way down. One breath per rep, no rushing.

Too hard, or too easy?

Where this sits

← Easier Glute Bridge 3 sets x 15-20

Start here if you cannot do single leg glute bridge with clean form yet.
You are here Single Leg Glute Bridge 3 sets x 10-12 each leg

Intermediate · None

Harder → Chair Hip Thrust 3 sets x 12-15

Move up when single leg glute bridge stops being a challenge.
Questions

Single Leg Glute Bridge, answered

Is one leg really twice as hard?

Close to it. One glute now carries all of your hips instead of half, which is why reps drop from 20 to about 8 the first time. That jump is the progression working.

My hips tilt to one side. What do I do?

That is the exercise telling you one side is weaker. Keep the hips level even if it means a smaller lift, and do the weaker side first.

What do I do with the free leg?

Hold it straight up or with the knee bent towards your chest - whichever lets you keep the hips level. Do not swing it for momentum.

One exercise is never the whole story

Which day to do Single Leg Glute Bridge, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Glutes

You can also try

🍑 Beginner

Glute Bridge

Glutes, lower back

The most important exercise for anyone who sits all day. It also relieves lower back pain.

3 sets x 15-20 →
🍑 Beginner

Donkey Kicks

Glutes

One side at a time. You are on hands and knees, so there is no load on your lower back.

3 sets x 15 each leg →
🍑 Beginner

Fire Hydrants

Side glutes, hips

On all fours, lifting one knee out to the side. It looks silly and it works the side of the backside that almost nothing else reaches.

3 sets x 15 each side →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.