How To Do Single Leg Glute Bridge

Single Leg Glute Bridge effectively targets your glutes, hamstrings, calves, lower abs and your lower back.

As a unilateral exercise Single Leg Glute Bridge focuses on one side of the body at a time.

This means you have to maintain a tight core throughout the exercise to stabilise the body as it goes through shifts in bodyweight distribution.

Single Leg Glute Bridge will help you develop a stronger lower back, glutes and hamstring muscles.

This is important if you participate in activities such as tennis, basketball and soccer where the lower back is subject to compression forces.

Single Leg Glute Bridge How To

  • Sit horizontally on a flat bench.
  • Slide down but keep your shoulders and head firmly on the bench.
  • Extend one leg straight out. Contract your glutes then slowly bring your glutes to the floor. Make sure the foot of your supporting leg is firmly planted on the floor.
  • At the bottom position you must feel a stretch on your glutes.
  • Contract your glutes then drive the hips up and back to starting position by pushing with the heel of the supporting leg.
  • Contract your glutes and hamstrings then slowly bring your glutes to the floor.
  • To do Single Leg Glute Bridge on the floor, lie down with the knee of the supporting leg at a 90 degree angle and the working leg raised high and pointing toward the ceiling.
  • Brace both arms on the floor and drive your hips up by pushing your supporting foot through the floor.
  • At the top position, contract your glutes and hamstrings then slowly bring your glutes down to the floor.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Make sure your upper body is firmly braced on the bench and the knee of your supporting leg is at a 90 degree angle to the floor at the top position.

For a greater contraction, push your hips past parallel level at the top position.

Variations: Single Leg Hip Thrust | Glute Bridge

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Single Leg Glute Bridge