Alternatives

  • Glute Bridge Hold
  • Frog Pumps
  • Paused Glute Bridge with Band

Summary

The single leg glute bridge increases intensity by isolating one glute at a time. It improves strength, stability, and muscular imbalances in the posterior chain.

Benefits of the Single Leg Glute Bridge

  • Isolates and strengthens each glute individually
  • Builds hip and core stability
  • Corrects left-right muscular imbalances
  • Increases difficulty without equipment
  • Great for injury prevention and rehab

Single Leg Glute Bridge Muscles Worked

  1. Primary: Gluteus Maximus (Unilateral)
  2. Secondary: Hamstrings, Core, Lower Back

Instructions

  1. Lie on your back with one foot flat and the other leg extended
  2. Press through the heel of the grounded foot to lift your hips
  3. Keep the extended leg straight and in line with the torso
  4. Squeeze the glute of the working leg at the top
  5. Lower down with control and repeat
  6. Perform all reps on one side, then switch
  7. Keep hips level throughout the movement

Common Mistakes

  1. Letting the hips rotate or drop to one side
  2. Not fully extending the hips
  3. Using momentum instead of control
  4. Driving through the toes
  5. Holding breath