Single Leg Glute Bridge (How To, Muscles Worked, Benefits)

The Single-Leg Glute Bridge is a more advanced variation of the standard glute bridge that increases the challenge by isolating one side at a time. It targets the glutes and hamstrings while also building stability through the hips and core.

This move is great for identifying and correcting imbalances between sides and improving single-leg strength and control.

Primary Muscles Worked: Gluteus Maximus, Hamstrings
Secondary Muscles Worked: Core, Lower Back, Hip Stabilizers
Equipment Needed: None (optional mat or pad for comfort)

How To Do Single Leg Glute Bridges

Step-by-Step Instructions

Set-Up:
- Lie on your back with one knee bent and that foot flat on the floor.
- Extend the other leg straight out in front of you, keeping it in line with your bent leg.
- Arms should be at your sides, palms down. Brace your core and press your lower back into the ground.
Execution:
- Press through the heel of your planted foot to lift your hips off the floor.
- Keep your extended leg in line with your torso as you reach full hip extension.
- Squeeze your glute at the top, pause briefly, then lower your hips back to the ground with control.
- Complete all reps on one side before switching.
Tips for Proper Form:
- Keep your hips level—avoid letting one side dip or twist.
- Drive through your heel, not your toes, to maximize glute activation.
- Don’t overextend your lower back—use your glutes, not momentum.

Key Benefits

Isolates each glute for balanced development.
Improves hip and core stability.
Helps correct side-to-side imbalances in strength or control.

Modifications and Variations

Easier Option:
- Start with a short range of motion or perform with both feet down and shift more weight to one leg.
Harder Option:
- Add a pause or slow tempo.
- Place a dumbbell or plate across the hips for added resistance.
- Elevate your foot on a bench or perform with a resistance band above the knees.

Common Mistakes

Letting the Hips Rotate: Keep both hips level throughout the movement.
Pushing with the Toes: Drive through your heel to stay in the glute.
Rushing the Movement: Control the lift and lower to get full benefit.

Reps and Sets Recommendations

For Activation: 2–3 sets of 8–10 reps per leg, focusing on control.
For Strength/Balance: 3–4 sets of 10–12 reps per leg with full range of motion.
As a Finisher: 2–3 sets to near failure per leg or for time (30–45 seconds).

SL Glute Bridge Variations

If you’re struggling with Single Leg Glute Bridges, here are a couple of variations you can try that are a little easier to start with. You can always progress back to SL Glute Bridges when you feel you’re ready.

Glute Bridges

The easiest modification to make with Single Leg Glute Bridges is to leave both feet on the floor and perform ‘regular’ Glute Bridges.

Being able to drive off both feet instead of just one makes the movement easier to do.

Bird Dogs

If you’re still struggling to get good hip extension, even with regular Glute Bridges, try switching things up a bit and give Bird Dogs a try instead.

Bird Dogs are another great glute activation movement, but they are done by starting prone on all fours (hands and knees). Lift and extend the right arm and left leg, squeeze the glutes, and then return to the starting position. Repeat for the opposite side.