Single-Leg Glute Bridge

Unilateral glute builder — develops single-leg hip extension strength, addresses imbalances, and challenges stability with zero equipment

⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Hip Extension)
Primary Muscles	Glutes, Hamstrings
Secondary Muscles	Core, Erector Spinae
Equipment	None (bodyweight)
Difficulty	⭐⭐ Intermediate
Priority	🟡 Recommended

Movement Summary

🎯 Setup

Starting Position

Body position: Lie on back on floor
Working leg: Foot flat on floor, heel 6-12 inches from glutes
Non-working leg: Fully extended, either straight out or raised toward ceiling
Arms: At sides, palms down for stability
Core: Braced, ribs down
Head: Neutral on floor

Foot Position Options

Position	Distance	Effect
Close	6-8 inches from glutes	More quad involvement
Standard	8-10 inches	Balanced glute/hamstring
Far	10-12 inches	More hamstring emphasis

Non-Working Leg Options

Position	How	Difficulty
Extended on floor	Straight leg on ground	Easier
Extended in air	Leg straight, raised ~45°	Standard
Knee to chest	Bent knee pulled toward chest	Harder

Setup Cue

"One foot planted solid, other leg extended — think pistol squat position but lying down"

🔄 Execution

The Movement

🔝 Starting Position
⬆️ Driving Up
⏸️ Top Position
⬇️ Lowering

What's happening: Lying on back, one leg ready to drive

One foot flat, heel close to glutes
Other leg extended (on floor or raised)
Hips on ground, core braced
Arms at sides for stability

Feel: Tension in working glute, ready to drive

Key Cues

Primary Cues

"Drive through heel" — not toe
"Hips level" — don't let working side rotate
"Squeeze at top" — full glute contraction
"Straight line shoulders to knee" — full hip extension

Tempo Guide

Goal	Tempo	Example
Strength	2-1-2-0	2s up, 1s squeeze, 2s down
Hypertrophy	2-2-3-0	2s up, 2s squeeze, 3s down
Endurance	1-1-1-0	Controlled but rhythmic

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Gluteus Maximus	Hip extension — primary driver of movement	`█████████░` 85%
Hamstrings	Assists hip extension, knee stabilization	`███████░░░` 65%

Secondary Muscles

Muscle	Action	Activation
Core	Anti-rotation, stability	`██████░░░░` 55%
Erector Spinae	Maintains spine position	`█████░░░░░` 45%

Stabilizers

Muscle	Role
Adductors	Prevents hip rotation and adduction
Hip Flexors (non-working leg)	Holds extended leg position
Obliques	Anti-rotation stability

Unique Benefit

Single-leg variations expose and fix imbalances — you can't compensate with the stronger side, making this excellent for balanced development and injury prevention.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hip rotation	Working side rotates up	Compensating, not stable	Focus on level hips, slow down
Lower back arching	Hyperextending spine	Lumbar stress instead of hip extension	Ribs down, posterior pelvic tilt
Pushing through toes	Weight on forefoot	Less glute activation	Drive through heel
Knee caving in	Valgus collapse	Knee stress, less glute work	Push knee out slightly
Dropping extended leg	Non-working leg drops	Easier, less stability challenge	Keep leg engaged and controlled

Most Common Error

Hip rotation — the working side tends to hike up higher. Film yourself from above or use a mirror to ensure hips stay level throughout the movement.

Self-Check Checklist

Hips stay level — no rotation
Drive through heel, not toes
Straight line from shoulders to knee at top
Extended leg stays controlled and still
Glutes fully squeezed at top

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Marching Bridge	Alternate lifting feet while bridging	Learning single-leg stability
Standard Glute Bridge	Both feet down	Building base strength
Extended leg on floor	Non-working leg stays on ground	Easier balance

Variation	How	Emphasis
Leg extended in air	Non-working leg raised ~45°	Standard difficulty
Knee to chest	Pull non-working knee toward chest	More core engagement
Foot close	Heel 6-8" from glutes	More quad involvement

Variation	How	When to Use
Elevated Single-Leg Bridge	Working foot on box/bench	More range of motion
Single-Leg Hip Thrust	Shoulders elevated	More glute activation
Weighted Single-Leg Bridge	Dumbbell on hip	Adding external load

By Target

Target	Variation	Change
More Glutes	Foot farther from body	Extends hip more
More Hamstrings	Foot farther from body	Increases hamstring stretch
More Stability	Knee to chest position	Challenges balance more
More Core	Arms crossed on chest	Removes arm support

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps per Leg	Rest	Notes
Strength	3-4	6-10	60-90s	Use harder variation or add weight
Hypertrophy	3-4	10-15	45-60s	Control tempo, squeeze at top
Endurance	2-3	15-25+	30-45s	Higher reps, maintain quality

Workout Placement

Program Type	Placement	Rationale
Lower body	Accessory	After main lifts
Glute-focused	Primary or secondary	Main glute builder if home workout
Home workout	Primary	Main hip extension movement
Warm-up	Activation	Before heavy lower body

Progression Scheme

How to Progress

When you can do 3 sets of 12-15 reps per leg with perfect form and no hip rotation, progress to elevated single-leg bridge or add weight.

Set Structure Options

Method	How	Purpose
Standard	3x10 each leg	Balanced development
Cluster	5x5 each leg, 20s rest	Strength focus
Pause Reps	3-5s hold at top	Maximum contraction

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Glute Bridge (bodyweight)	Building base hip extension strength
Marching Glute Bridge	Learning single-leg stability

Progressions (Harder)

Exercise	When Ready
Elevated Single-Leg Bridge	Standard version too easy
Single-Leg Hip Thrust	Want more glute activation
Weighted Single-Leg Bridge	Need external load

Gym Alternatives

Alternative	When to Use
Single-Leg Hip Thrust	Want more glute emphasis
Barbell Hip Thrust	Want to lift heavy
Bulgarian Split Squat	Want full lower body work

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Arching can aggravate	Focus on posterior pelvic tilt
Knee pain	Pressure on working knee	Adjust foot position, check alignment
Hip flexor tightness	Extended leg position uncomfortable	Start with leg on floor

Form Breakdown

If you experience hip rotation or cannot maintain level hips, regress to marching glute bridge or standard glute bridge until strength and stability improve.

Stop Immediately If

Sharp pain in lower back, hip, or knee
Cramping in hamstrings (sign of overcompensation)
Inability to maintain level hips

Contraindications

Condition	Why	Alternative
Acute hip injury	Direct stress on hip joint	Wait for clearance
Acute lower back injury	Hip extension loads spine	Wait for clearance
Recent hamstring strain	Hamstrings assist movement	Build up gradually

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	Full (0° to ~15° hyperextension)	🟢 Low-Moderate
Knee	Stabilization (isometric)	~90° hold	🟢 Low
Lumbar Spine	Stabilization	Neutral	🟡 Moderate if form poor

Joint-Friendly

This exercise is very joint-friendly when performed correctly. The supine position reduces spinal loading compared to standing hip extension exercises.

❓ Common Questions

Which leg position is best for the non-working leg?

Start with leg extended in the air at ~45°. If balance is challenging, keep it on the floor. If you want more challenge, pull the knee toward your chest.

I feel this more in my hamstrings than glutes. What's wrong?

Move your foot slightly closer to your glutes, focus on squeezing glutes at the top, and ensure you're driving through your heel (not toes). Also check that you're achieving full hip extension, not just arching your lower back.

My hips keep rotating. How do I fix this?

Slow down, reduce range of motion, and focus on keeping hips level. You can place your hands on your hip bones to feel if one side is hiking up. You may need to regress to marching glute bridge first.

Should I do the same reps on each leg?

Yes, always do equal reps per leg even if one side is weaker. This is how you fix imbalances. If one side is significantly weaker, you can do an extra set on that side.

When should I add weight?

When you can do 3 sets of 15 reps per leg with perfect form, no hip rotation, and a 2-second squeeze at the top.

📚 Sources

Biomechanics & Muscle Activation:

Contreras, B., et al. (2015). Glute activation studies — Tier A
ExRx.net — Tier C

Programming:

Glute Lab by Bret Contreras — Tier B
NSCA Essentials — Tier A

For Mo

When to recommend this exercise:

User wants to build glutes with minimal equipment
User has muscle imbalances between sides
User is working out at home
User needs unilateral hip extension work
User is progressing from standard glute bridges

Who should NOT do this exercise:

Acute hip or lower back injury → Wait for recovery
Cannot maintain level hips even with regressions → Build bilateral strength first
Severe balance issues → Start with marching glute bridge

Key coaching cues to emphasize:

"Keep hips level — don't let one side rotate up"
"Drive through the heel"
"Full hip extension — straight line from shoulders to knee"
"Squeeze glutes hard at the top"

Common issues to watch for in user feedback:

"I feel it in my hamstrings" → Foot position, heel drive cue
"My hips rotate" → Slow down, regress if needed
"My lower back hurts" → Check for overarching, cue posterior pelvic tilt
"Too easy" → Progress to elevated or weighted version

Programming guidance:

For beginners: 3x8-10 per leg, 2-3x/week
For intermediates: 3x10-15 per leg, part of lower body days
Progress when: 3x15 per leg with perfect form and no rotation
Pair with: Bilateral hip extension work (hip thrusts, deadlifts)

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Foot Position Options​

Non-Working Leg Options​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

Set Structure Options​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Gym Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Contraindications​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​