Single Leg Glute Bridge
Upper legsStrengthIntermediateNo equipmentUnilateral
A unilateral glute bridge that loads one glute at a time and helps even out side-to-side imbalances.
How to do it
- Lie on your back with one knee bent, foot flat, the other leg extended straight.
- Brace the core and squeeze the glute on the working side.
- Drive the hips up by pressing through the working heel.
- Pause at the top with the body in a straight line from shoulders to knee.
- Lower under control. Complete reps per side, then switch.
Tips
- Keep the extended leg in line with the working thigh.
- Squeeze the glute hard at the top — do not push with the lower back.
- Slow the lowering phase for more stimulus.
Muscles
Primary: Glutes (max)
Secondary: Erector spinae, Hamstrings
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Variations
One Arm Kettlebell Floor Glute Bridge PressKettlebell · Intermediate
Single-Leg Glute Bridge HoldNo equipment · Intermediate
Plate-Loaded Glute DriveHip thrust machine · Beginner
Smith Machine Hip ThrustSmith machine · Beginner
Dumbbell Hip ThrustDumbbells · Beginner
Kettlebell Hip ThrustKettlebell · Beginner
Banded Hip ThrustLoop band · Beginner
Barbell Hip ThrustBarbell · Intermediate
