Single-Leg Glute Bridge
How to do it
Starting position
- Lie flat on your back on the floor
- Bend one knee and place your foot flat on the floor
- Lift your other leg with your knee bent
- Rest both arms comfortably on the floor
Movement
- Drive through your supporting foot and lift your hips
- Keep a straight line from your shoulders to your knees
- Slowly lower your hips toward the floor
Breathing
Exhale as you lift your hips and inhale as you lower them
Trainer tips
- Keep your hips from tilting
- Push through the heel of your supporting foot
- Squeeze your glutes at the top
Cautions
- Arching your lower back excessively causes pain, so brace your abs
- If your knee caves inward, it strains the joint, so keep it facing forward
- Letting the pelvis drop to one side
- Pushing up with the lower back
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings · Abs |
| Equipment |  Bodyweight |
| Movement pattern | Hinge |
| Rep range | 10–15 reps (one side at a time) |
20 similar exercises
Representative exercise: Single-Leg Glute Bridge
- Staggered Leg Glute Bridge
- Single Leg Bridge
- Single Leg Bridge Pose
- Lying Single Leg Glute Lift
- Glute Single Leg Bridge from Bench
- Bodyweight Single Leg Kas Glute Bridge
- Dumbbell Single Leg Glute Bridge
- Band Single Leg Hip Lift
- Resistance Band Single Leg Bridge
- Resistance Band One Leg Glute Bridge
- Elevated Single Leg Bridge
- Alternate Single Leg Glute Bridge
- Glute Bridge Single Leg with Chair
- Single Leg Glute Bridge with Outstretched Leg
- Single Leg Glute Bridge with Knee to Chest
- Single Leg Glute Bridge with Outstretched Leg (Left)
- Dumbbell Single Leg KAS Glute Bridge
- Weighted Kettlebell Glute Single-Leg Bridge from Bench
- Glute Bridge One Leg on Bench
- Barbell Single Leg Glute Bridge (hands on bar)
Related exercises
Alternate Single Leg Glute BridgeHarderGlute Bridge Alternating Straight Leg CircleHarderDumbbell Hip ThrustSimilar exerciseMachine Standing Hip ExtensionSimilar exerciseResistance Band Glute BridgeSimilar exerciseDumbbell DeadliftSame muscle · different equipmentConventional DeadliftSame muscle · different equipmentCable Pull ThroughSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.