Legs · Hip extension

Single Leg Glute Bridge

The single leg glute bridge is a floor exercise where you lift your hips with one foot planted and the other leg raised. It trains each glute separately and challenges hip stability, since the pelvis must stay level on one leg. It is a step up from the standard two-leg glute bridge.

Also known as: One-leg glute bridge, Single-leg bridge, Unilateral glute bridge

Muscle group: Legs
Movement pattern: Hip extension
Type: Compound
Equipment: Bodyweight, Exercise mat
Difficulty: Intermediate

What muscles does the single leg glute bridge work?

Primary movers

Gluteus maximus

Assisting muscles

Hamstrings
Gluteus medius
Quadriceps
Abdominals
Erector spinae

The glute on the working side does the lifting. Driving through one heel means that glute carries your whole hip weight, which makes it harder than the two-leg version with the same bodyweight.

The hamstrings assist with hip extension, especially if your foot is further from your hips. Place the foot closer to keep the focus on the glutes and avoid hamstring cramps.

The gluteus medius and the deep hip muscles stop your pelvis from tilting or dropping toward the raised leg. This stability work is a big part of why people use the exercise to build balanced hips.

Your abs hold the ribs down so the lower back doesn't arch at the top. If you feel it in your lower back, focus on tucking your pelvis slightly and finishing the lift with your glutes.

How to do the single leg glute bridge

Setup

1
Lie on your back with one knee bent and that foot flat on the floor, close to your glutes.
2
Straighten your other leg and lift it so your thighs are level.
3
Rest your arms by your sides with your palms down.
4
Brace your abs and keep your ribs down.

Execution

1
Drive through the heel of your planted foot to lift your hips.
2
Rise until your body forms a straight line from shoulders to knee.
3
Keep your hips level so the side of the raised leg does not drop.
4
Squeeze your glute and pause for a second at the top.
5
Lower your hips slowly back toward the floor.
6
Complete all reps on one side, then switch legs.

Common single leg glute bridge mistakes

Letting the hips tilt or rotate

The glute on the working side is doing less and the movement becomes uneven.

The fix: Keep your hips level and square to the ceiling.

Arching the lower back

It takes the load off the glutes and puts it on the spine.

The fix: Tuck your ribs down and finish by squeezing your glutes.

Pushing through the toes

You lose glute drive and may overuse the quads.

The fix: Drive through the heel of your planted foot.

Rushing without a squeeze

Momentum replaces muscle tension at the top.

The fix: Pause for a second and squeeze on every rep.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3–4	10–15 per leg	Bodyweight, 1–2 reps in reserve	60 s
Strength	3–4	6–10 per leg	Weight on your hips or a slow, 2-second pause	90 s
Beginner	2–3	6–10 per leg	Short range, foot close to glutes	60 s

Master the two-leg glute bridge first, then progress to this version. Do it as a warm-up before heavy lower-body work or as glute volume at the end of a session, starting each set with your weaker side.

Running the single leg glute bridge in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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