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
- Primary: Gluteus Maximus (Unilateral)
- Secondary: Hamstrings, Core, Lower Back
Instructions
- Lie on your back with one foot flat and the other leg extended
- Press through the heel of the grounded foot to lift your hips
- Keep the extended leg straight and in line with the torso
- Squeeze the glute of the working leg at the top
- Lower down with control and repeat
- Perform all reps on one side, then switch
- Keep hips level throughout the movement
Common Mistakes
- Letting the hips rotate or drop to one side
- Not fully extending the hips
- Using momentum instead of control
- Driving through the toes
- Holding breath