Back to Exercises
Strength Training
Single-Leg Glute Bridge
Beginner
About This Exercise
Unilateral glute activation that exposes and corrects left-right imbalances. More challenging than bilateral bridge.
1Setup
Lie on your back with knees bent, feet flat. Extend one leg straight up toward the ceiling (or hold knee to chest).
2Execution
Drive through the planted heel, squeezing your glute to lift your hips until your body forms a straight line from shoulders to knee. Hold for 1-2 seconds. Lower with control. Complete all reps, then switch legs.
Pro Tips
- Keep hips level — do not let the unsupported side drop
- Drive through the heel, not the toes
- Squeeze the glute hard at the top — do not hyperextend your back
- If the extended leg version is too hard, keep the non-working knee pulled to chest
Safety Notes
- !If you feel this in your lower back, focus on posterior pelvic tilt before lifting
Train This Exercise
Quick workout with this exercise