Single-Leg Glute Bridge

oec:single-leg-glute-bridge

A unilateral bodyweight exercise performed supine that targets the glutes and hamstrings while challenging pelvic and trunk stability.

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Also called: One-Leg Glute Bridge, Single-Leg Hip Bridge, Unilateral Glute Bridge, Single Leg Glute Bridge, Unilateral Hip Thrust

How to do it

Lie flat on your back on the floor or an exercise mat with your knees bent and feet flat on the ground, hip-width apart.
Rest your arms flat alongside your torso with palms facing down for stability.
Lift one foot off the floor, either extending the leg outward at roughly forty-five degrees or flexing the hip and knee toward your chest.

Brace your core and drive through the heel of the planted foot.
Extend your working hip upward until your knee, hip, and shoulder form a straight line.
Squeeze your glute firmly at the top of the movement while keeping both sides of your pelvis level.
Lower your hips under control until your glutes lightly contact the floor, then begin the next repetition.

Exhale as you drive through your heel to extend the hip; inhale as you lower back down with control.

Overextending the lumbar spine instead of extending the hip.: Engage your abdominal muscles to maintain a neutral spine and stop the lift once your hip is fully extended in line with your torso.
Pelvic tilt or rotation where the non-working side drops.: Squeeze the working hip's abductors and brace the core to ensure both anterior superior iliac spines remain level throughout the rep.
Placing the planted foot too far forward, shifting tension excessively into the hamstrings.: Position the planted heel closer to your glutes so the shin is nearly vertical at full extension.

Discontinue if you feel acute sharp pain or cramping in the hamstrings; reposition the heel closer to the body to increase glute engagement.

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