How to do the Single-leg glute bridge

The single-leg bridge increases the demand on each hip without gym equipment. Earn the variation with a controlled two-leg bridge first.

How to do it

1
Set a stable bridge position
Lie down with both feet planted and ribs relaxed.
2
Lift one foot
Bring one knee toward you without twisting the pelvis.
3
Drive through the planted foot
Extend the working hip while keeping the hips level.
4
Pause and lower
Hold briefly, then return with control before repeating.

Fix: Reduce the range or return to a two-leg bridge.

Fix: Stop the lift when the hip finishes extending.

Fix: Adjust the planted foot slightly and reduce effort.

Start with 2–3 sets of 6–10 controlled repetitions per side. Add reps before adding external load.

FAQ

Is the single-leg glute bridge beginner-friendly?

It is best after learning the easier bilateral version. Regress if you cannot keep the pelvis controlled.

How many single-leg glute bridge reps should I do?

Start with 2–3 sets of 6–10 controlled repetitions per side. Add reps before adding external load.