Single-leg glute bridge
A single-leg glute bridge is a glute bridge done with one foot on the floor and the other leg held straight. Working one side at a time makes the glutes and hamstrings work harder and shows up any difference between sides.
- Group
- Legs
- Equipment
- A mat
- A first set
- 10 reps
How to do it
Start position
Lie on your back on a mat with one knee bent and that foot flat, the other leg straight and lifted in line with the bent thigh, arms by your sides with palms down.
One rep
- Press through the heel of your planted foot to lift your hips until your body is a straight line from shoulders to knee.
- Pause at the top, keeping the lifted leg straight.
- Lower your hips back to the mat.
Tempo
About 2.6 seconds per rep, at a controlled pace. A set of 10 takes around 26 seconds.
Form cues
- Keep your hips level, not tipping to one side.
- Your head, shoulders and arms stay on the mat.
- The lifted leg stays straight and still.
Common mistakes
- One hip droppingLift a little lower and keep both hip bones at the same height.
- The planted foot slidingBring that heel closer to your hip and press down through it.
- Swinging the lifted legHold the leg still and let your hips do all the lifting.