Single Leg Glute Bridge
Equipment Needed
About This Exercise
A unilateral lower body exercise that targets the glutes and hamstrings by driving the hips upward from a lying position using one leg, helping to correct muscle imbalances.
How to Perform
- 1
Setup
Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down.
- 2
Extend One Leg
Lift one foot off the floor and extend that leg straight out, keeping it in line with your thigh. Your weight should now be entirely on the planted foot.
- 3
Brace Your Core
Engage your core and press your lower back gently into the floor. Squeeze your glutes to prepare for the lift.
- 4
Drive Hips Up
Push through the heel of your planted foot and squeeze your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Keep your extended leg straight and in line with your torso. Avoid letting your hips rotate or drop to one side.
- 5
Lower with Control
Slowly lower your hips back to the floor with control, maintaining tension in your glutes throughout the descent. Lightly tap the floor before starting the next rep. Complete all reps on one side before switching legs.
Form Tips
- •Drive through your heel, not your toes
- •Keep your hips level — do not let them rotate or tilt to one side
- •Squeeze your glutes hard at the top of the movement
- •Keep your core braced throughout the entire rep
- •Maintain a straight line from shoulders to knee at the top
Common Mistakes to Avoid
- •Letting the hips drop or rotate to one side
- •Overextending at the top by arching the lower back
- •Pushing through the toes instead of the heel
- •Rushing the lowering phase instead of controlling it
- •Bending the extended leg instead of keeping it straight
Primary Muscles
Secondary Muscles
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