Single Leg Glute Bridge Video Guide

Exercise Profile

  • Strength
  • Bodyweight
  • Isolation
  • Push (Unilateral)
  • Beginner
  • Abs, Hamstrings
Glutes Exercises Diagram Target Muscle Group

Single Leg Glute Bridge Overview

The single leg bodyweight glute bridge is a variation of the bodyweight glute bridge and an exercise used to strengthen the muscles of the glutes.

The single leg bodyweight glute bridge is mostly used by lifters seeking for a better way to isolate the glutes. Its unilateral set up allows for you to isolate each side individually which can promote a better mind-muscle connection with the muscle group.

Single Leg Glute Bridge Instructions

  1. Start in a supine position on the floor and pull one knee to your chest by interlacing your fingers in front of your knee.
  2. Bridge your hips up by squeezing your glutes and driving your heels into the floor.
  3. Lower the leg back to the starting position and repeat for the desired number of repetitions on both sides.

Single Leg Glute Bridge Tips

  1. Ensure that the lower back doesn’t arch as you extend the hip, you should focus on squeezing the glutes and slightly posteriorly tilting the pelvis.
  2. Ideally you should prioritize a straight line from your knees through your shoulders at the peak of contraction.
  3. Don’t allow the hips to drop or rotate as you bridge the hips up.
  4. Focus on exhaling as you bridge the hips up. You shouldn’t feel the movement through your lower back at all.
  5. If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.