Single-Leg Glute Bridge

Technique

Lie on your back with one knee bent and foot flat on the floor, extending your other leg straight up or out. Push through your planted heel to lift your hips up until your body forms a straight line from shoulders to knee. Squeeze your glute at the top. Lower back down under control and complete all reps before switching legs.

Steps

1. Lie on your back with one knee bent and foot flat on the floor
2. Extend your other leg straight up or out in front of you
3. Push through your planted heel to lift your hips up
4. Squeeze your glute hard at the top until your body forms a straight line
5. Lower back down under control and complete all reps before switching legs

Common mistakes

• Letting the hips rotate or drop to one side
• Overarching the lower back instead of squeezing the glutes
• Not lifting the hips high enough to reach full extension

Variations

• Single-leg glute bridge with feet elevated on a bench for more range
• Marching single-leg glute bridge alternating legs at the top
• Weighted single-leg glute bridge with a plate on the hips

FAQ