Single Leg Glute Bridge
How to do the 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.
How to program the Single Leg Glute Bridge
Sets and reps
As an isolation movement, the Single Leg Glute Bridge is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Single Leg Glute Bridge is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Single Leg Glute Bridge work?
The Single Leg Glute Bridge primarily targets the Glutes. It also recruits the Hamstrings as supporting muscles.
What equipment do I need for the Single Leg Glute Bridge?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Single Leg Glute Bridge should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
