How to do the Single-leg Glute Bridge
Lie on your back with one knee bent, foot on the floor, and the other leg straight in the air.
Press through the heel of your bent leg.
Lift your hips until your body forms a straight line, without letting your pelvis tilt.
Lower slowly and finish your reps before switching legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Single-leg Glute Bridge doesn’t suit your gym or your joints.
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