The single leg glute bridge is an effective isolation exercise for the gluteus maximum but it also involves your core, erector spinae, and hamstrings. It’s a simple exercise but many people might find it difficult to push their body weight up with one foot. So, using two legs to make a bridge is a good place to start for beginners.
The single leg glute bridge can be performed in several ways (See video) and the difficulty level can be increased by simply adding a weight plate, so there are many options for this exercise. It’s a safe exercise and you only need your body weight to build glutes of steel.
In this Exercise
- Target Muscle Group: Gluteus Maximus
- Type: Strength
- Mechanics: Isolation
- Equipment: Mat
- Difficulty: Beginner/intermediate
- Lie on the floor with your body straight, and fully extended.
- Bend your left leg and position your left foot flat on the ground.
- Use your arms as support by placing them on the floor by your sides.
- Raise your right leg straight up until level with your torso while exhaling, and push your body up with your leg until your body is straight.
- Hold for a couple of seconds.
- Return to the starting position while inhaling.
- Repeat for the desired number of reps.
- Repeat with your opposite leg.
Variations & Tips
- Perform the exercise with two legs if you don’t have enough leg strength.
- You can make the exercise more challenging by placing a weight plate on your lap.
- You can also raise your non-working leg slightly off the floor instead of high and level with your torso for a shorter movement.
- If you can’t keep your leg straight, bend your knee slightly and perform the single leg glute bridge.
- This exercise isolates the glutes, plus builds muscle and strength in the posterior chain (Backside of the body) muscles.
- The hamstrings, core and back muscles also receive secondary stimulation with this exercise.