Single-Leg Glute Bridge
Sources and review status
Review pending — this text hasn’t been signed off by a reviewer yet.
See this lesson’s sources0% read · 1 min left
A glute bridge driven by one leg with the other extended, roughly doubling the load on the working glute and adding a pelvic-stability demand.
Detail
Set up as for a Glute Bridge but extend one leg straight (or hold the knee to the chest). Driving through the planted heel, lift the hips to full extension while keeping the pelvis level — do not let the unsupported side drop or the back arch — then lower under control. Because one leg now bears the work, the Gluteus Maximus and Hamstrings on the planted side face roughly double the load, plus an anti-drop pelvic-stability challenge.
The next step after the two-leg bridge in the Glute Bridge & Hip Thrust Progression. Progress with reps and a top-position pause, then to the elevated Hip Thrust (Bodyweight) or by adding external load.
Key facts
- One leg drives, the other is extended; ~double the load on the working glute.
- Keep the pelvis level (no drop) and avoid lumbar arching.
- Progress with reps and top-holds, then to hip thrust / added load.
Connections
- Glute Bridge & Hip Thrust Progression — step 2.
- Glute Bridge / Hip Thrust (Bodyweight) — adjacent steps.
- Gluteus Maximus / Hamstrings — prime movers.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.