Single-leg glute bridge
A unilateral progression of the glute bridge that nearly doubles the load on each glute and also challenges hip and pelvis stability. A key exercise for addressing left-right imbalances.
GlutesHamstringsCoreHip Stability
How to Perform
- Lie on your back with knees bent and feet flat on the floor.
- Extend one leg straight, keeping thighs parallel.
- Drive through the heel of the planted foot to lift your hips.
- Squeeze the working glute hard at the top — hips should be level, not tilting.
- Lower with control and repeat, then switch legs.
Common Mistakes
- Hips tilting to one side at the top — both hips must remain level.
- Overarching the lower back instead of engaging the glutes.
- Not fully extending the hip at the top position.
Variants
Single-leg glute bridge (3s hold)
A 3-second isometric hold at the top increases time under tension significantly.