10 Best Single Leg Glute Bridge Alternatives for At-Home Workouts

The Single Leg Glute Bridge is done lying on your back. Ranked closest by our scoring: the Physioball Hip Bridge, the Glute Bridge March and the Glute Bridge Two Legs On Bench. Two harder versions, the Single Leg Bridge With Outstretched Leg and the Rear Decline Bridge, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Single Leg Glute Bridge

Single Leg Glute Bridge
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Hamstrings

How to perform Single Leg Glute Bridge
  1. Lay on the floor with your feet flat and knees bent.
  2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
  3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
  4. Extend as far as possible, pause and then return to the starting position.
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Ranked Single Leg Glute Bridge Alternatives

10 substitutes, ranked by how closely each one matches the Single Leg Glute Bridge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Physioball Hip Bridge

    1. Physioball Hip Bridge

    88% match
    • Glutes
    • Stability-ball
    • Intermediate
    • Compound

    A good swap when you have a stability ball to work with, and it still works the glutes.

    How to perform this exercise
    1. Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
    2. Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
    3. Pause at the top of the motion and return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Single Leg Glute Bridge
    • Equipment: bodyweight only, the same as the Single Leg Glute Bridge
    • Body position: lying on your back, the same as the Single Leg Glute Bridge
  2. Single Leg Bridge With Outstretched LegPlay demonstration

    Progression

    2. Single Leg Bridge With Outstretched Leg

    85% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Extend one leg straight out in front of you.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Single Leg Glute Bridge
    • Equipment: bodyweight only, the same as the Single Leg Glute Bridge
    • Body position: lying on your back, the same as the Single Leg Glute Bridge
  3. Glute Bridge MarchPlay demonstration

    3. Glute Bridge March

    77% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Single Leg Glute Bridge
    • Equipment: bodyweight only, the same as the Single Leg Glute Bridge
    • Body position: lying on your back, the same as the Single Leg Glute Bridge
  4. Glute Bridge Two Legs On BenchPlay demonstration

    4. Glute Bridge Two Legs On Bench

    76% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the glutes with less balance to manage.

    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Single Leg Glute Bridge
    • Equipment: bodyweight only, the same as the Single Leg Glute Bridge
    • Body position: lying on your back, the same as the Single Leg Glute Bridge
    • Balance: easier to stay steady on than the Single Leg Glute Bridge
  5. Leg Lift

    5. Leg Lift

    75% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
    2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
    3. Slowly bring the raised leg back to the floor as you breathe in.
    4. Repeat for the recommended amount of repetitions.
    5. Repeat the movement with the opposite leg.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Single Leg Glute Bridge
    • Equipment: bodyweight only, the same as the Single Leg Glute Bridge
    • Body position: kneeling, not lying on your back
  6. Rear Decline BridgePlay demonstration

    Progression

    6. Rear Decline Bridge

    75% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Single Leg Glute Bridge
    • Equipment: bodyweight only, the same as the Single Leg Glute Bridge
    • Body position: lying on your back, the same as the Single Leg Glute Bridge
  7. Bench Hip ExtensionPlay demonstration

    7. Bench Hip Extension

    74% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Single Leg Glute Bridge
    • Equipment: bodyweight only, the same as the Single Leg Glute Bridge
    • Body position: lying on your back, the same as the Single Leg Glute Bridge
    • Balance: easier to stay steady on than the Single Leg Glute Bridge
  8. Butt Lift (Bridge)

    8. Butt Lift (Bridge)

    74% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Single Leg Glute Bridge
    • Equipment: bodyweight only, the same as the Single Leg Glute Bridge
    • Body position: lying on your back, the same as the Single Leg Glute Bridge
  9. Hip Extension With Bands

    9. Hip Extension With Bands

    72% match
    • Glutes
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Secure one end of the band to the lower portion of a post and attach the other to one ankle.
    2. Facing the attachment point of the band, hold on to the column to stabilize yourself.
    3. Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
    4. Return the leg to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Single Leg Glute Bridge
    • Equipment: a band, not bodyweight only
    • Body position: standing, not lying on your back
  10. Twist Hip LiftPlay demonstration

    10. Twist Hip Lift

    72% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Single Leg Glute Bridge
    • Equipment: bodyweight only, the same as the Single Leg Glute Bridge
    • Body position: lying on your back, the same as the Single Leg Glute Bridge

Single Leg Glute Bridge FAQ

What is the best bodyweight alternative to Single Leg Glute Bridge?

A Bulgarian split squat is the best bodyweight alternative for most trainees because it loads the glutes unilaterally while challenging balance and hip extension. Focus on driving through the front heel, keeping the torso upright, and squeezing the glute at the top of each rep to emphasize glute-max recruitment.

Can I build muscle without doing Single Leg Glute Bridge?

Yes, you can build glute muscle using other progressive overload methods and exercises like hip thrusts, single-leg RDLs, and weighted step-ups. Prioritize full hip extension, increase load or time under tension, and cue a maximal glute contraction at lockout to stimulate hypertrophy.

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