Single-leg glute bridge
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Muscles worked
- High load
- Glutes · Maximus
- Low load
- Core and Hamstrings · Hip extension
Primary muscles
Secondary muscles
How to do it
Lie on your back with one knee bent and that foot flat, the other leg extended or held to the chest. Tilt the pelvis posteriorly, then lift the hips by driving through the planted heel until the body forms a straight line from knee to shoulder. Keep the pelvis level throughout — if it tips toward the free side, slow down or regress to the two-leg bridge. Lower under control and finish all reps on one side before switching.
Form cues
- Keep the hips level — no tilting toward the free leg
- Drive through the heel of the planted foot
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.