Fysiqal

Hip Hinge · Intermediate

Single-Leg Glute Bridge

Compound hip hinge exercise using bodyweight.
Single-Leg Glute Bridge demonstration (no audio).
Movement pattern
Hip Hinge
Difficulty
Intermediate
Equipment
Bodyweight
Mechanics
Compound
Sides
Unilateral
Main plane
Sagittal

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How to do the Single-Leg Glute Bridge

Cues reviewed by Kwabena Osei on

Setup

Lie on your back, one knee bent with that foot flat on the floor, the other leg extended straight up or held off the floor.

  1. Drive through the planted heel to lift your hips up, keeping them level -- resist the urge to let the working-side hip rotate or drop.

  2. Squeeze your glute at the top, then lower under control.

  3. Complete all reps on one side before switching.

Common mistakes

  • Letting the hips rotate or tilt toward the non-working side instead of staying square and level.

  • Arching the lower back to gain height instead of driving purely through hip extension.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, moderate emphasis); Semitendinosus (synergist, moderate emphasis); Semimembranosus (synergist, moderate emphasis); Adductor magnus (synergist, low emphasis)

  • Hip adductionsecondary action · resisted

    Gluteus medius (stabilizer, high emphasis); Gluteus minimus (stabilizer, moderate emphasis); Tensor fascia lata (stabilizer, low emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis); Quadratus lumborum (stabilizer, moderate emphasis); External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis)

Related exercises

All hip hinge exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.