GLUTES · COMPOUND
Single-Leg Glute Bridge
A unilateral bridge that increases the demand on one glute at a time.
Primary musclesGlutes
Secondary musclesHamstrings, Core
EquipmentBodyweight
DifficultyIntermediate · Hip Extension
How to perform
- Lie on your back with one foot planted and the other leg extended.
- Drive through the planted foot to lift the hips.
- Lower slowly and repeat before switching sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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