Single Leg Glute Bridge (Glutes)

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

Exercise Instructions

1. Lie on the floor with your body straight, and fully extended.
2. Bend your left leg and position your left foot flat on the ground.
3. Use your arms as support by placing them on the floor by your sides.
4. 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.
5. Hold for a couple of seconds.
6. Return to the starting position while inhaling.
7. Repeat for the desired number of reps.
8. 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.

Watch: How to do the single leg glute bridge