Single Leg Glute Bridge

How to do the Single Leg Glute Bridge

1. Lay on the floor with your feet flat and knees bent.
2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
4. Extend as far as possible, pause and then return to the starting position.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	hamstrings
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

5 alternatives for the same glutes, with and without kit.

Hip Extension with Bands Resistance Bands Physioball Hip Bridge Exercise Ball Downward Facing Balance Exercise Ball One-Legged Cable Kickback Cable Machine Pull Through Cable Machine

Harder than the Single Leg Glute Bridge

Kneeling Jump Squat expert · Barbell Kneeling Squat intermediate · Barbell Barbell Hip Thrust intermediate · Barbell

Superset the Single Leg Glute Bridge with

Opposing quads work — alternate sets without extra rest.

Bodyweight Squat quads Bodyweight Walking Lunge quads Freehand Jump Squat quads Cable Hip Adduction quads

Common questions

What muscles does the Single Leg Glute Bridge work?

The Single Leg Glute Bridge primarily works the glutes, with the hamstrings as secondary movers. Butt Lift (Bridge), Leg Lift, and One-Legged Cable Kickback train the same muscle, across 6 equipment types.

What equipment do you need for the Single Leg Glute Bridge?

None — the Single Leg Glute Bridge is bodyweight, so it works at home, in a hotel room or outdoors. Butt Lift (Bridge) and Leg Lift also need nothing.

Is the Single Leg Glute Bridge suitable for beginners?

Yes, the Single Leg Glute Bridge is rated beginner. Kneeling Jump Squat, Kneeling Squat, and Barbell Hip Thrust are the progressions from here.

Where should the Single Leg Glute Bridge go in a workout?

Late — the Single Leg Glute Bridge is isolation work, so it follows your compounds. Supersetting it with Bodyweight Squat and Bodyweight Walking Lunge cuts session time without extra rest.

Similar exercises

Butt Lift (Bridge) Bodyweight Leg Lift Bodyweight One-Legged Cable Kickback Cable Machine Glute Kickback Bodyweight Hip Extension with Bands Resistance Bands Physioball Hip Bridge Exercise Ball