Hinges and bridges
Single-leg glute bridge
- Kit
- No kit
- Works
- glutes · hamstrings
- Also
- lower back · core · quads
The single-leg glute bridge takes the standard floor bridge and loads one hip at a time, so each side has to do its own work without help from the other. It builds the glutes and hamstrings and exposes side to side differences in strength and control. It suits anyone who finds the two-leg bridge easy but has no weights to add.
Form
How to do single-leg glute bridge
- 1Lie on your back with your knees bent and both feet flat, heels roughly a hand's length from your backside. Press your arms into the floor at your sides.
- 2Lift one foot off the floor and hold that knee bent or that leg straight out, whichever you can keep still.
- 3Drive through the planted heel and squeeze your glute to lift your hips until your body makes a straight line from knee to shoulder. Breathe out as you rise.
- 4Hold the top for a moment with your ribs down, then lower your hips under control until they just touch the floor and breathe in.
- 5Keep moving at a steady pace for the effort, and do both sides.
Watch for
Common mistakes
Arching the lower back to get extra height at the top.
Fix: Stop lifting when your hips are level with your knee and shoulder, and keep your ribs pulled down toward your hips.
The hips twist toward the planted side as you rise.
Fix: Keep both hip bones level and slow down until you can lift without tilting.
Pushing through the toes, so the front of the thigh takes over.
Fix: Keep the whole foot down and press through the heel, and check the foot is not too far from your backside.
Variations
Easier and harder
Sessions