Single-Leg Glute Bridge
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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 hip-hinge-bridge-progression. Progress with reps and a top-position pause, then to the elevated hip-thrust 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
- hip-hinge-bridge-progression — step 2.
- glute-bridge / hip-thrust — adjacent steps.
- gluteus-maximus / hamstrings — prime movers.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.