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  • Gluteus maximus
  • Bodyweight
  • Beginner

Single-leg glute bridge

The single-leg glute bridge works your glutes, with your hamstrings helping. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Hips level, no dropping
  2. Tip 2Push through your heel
  3. Tip 3Shoulder, hip and knee in line

Where you should feel it

In the glute on the side of your planted foot. The side of your hip works to keep your pelvis level. Your hamstring helps; if it tires first, bring your foot closer to your glutes.

Main muscles
Gluteus maximus
Also working
Gluteus medius, semitendinosus and semimembranosus, and biceps femoris

How to do it

  1. Lie on your back on the mat, knees bent and feet flat hip-width apart, close to your glutes.

  2. Lift one foot and straighten that leg so it lines up with the other thigh.

  3. Drive through the heel of your planted foot and lift your hips until your shoulder, hip and knee line up.

  4. Hold for 1 second at the top with your hips level, without letting the side of the lifted leg drop.

  5. Lower slowly until your glutes almost touch the floor, finish all reps, then switch sides.

Common mistakes

  • Mistake

    The side of the lifted leg drops and your hips rotate.

    How to fix it

    Keep both sides of your hips at the same height. If you can't, make the lift shorter until you have control.

  • Mistake

    Planted foot too far from your body, so your hamstring tires first or cramps.

    How to fix it

    Bring your heel closer to your glutes until your shin is nearly vertical at the top.

  • Mistake

    Pushing through your toes, so the work shifts to the front of your thigh.

    How to fix it

    Keep the weight in your heel. Lifting the toes of your planted foot slightly helps you feel it.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 412 to 20 per side1 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Shoulders on a bench

    Shoulder blades on a bench, like a hip thrust. Your hips drop lower and the range gets bigger.

  • Dumbbell

    A dumbbell across your hips, held with both hands, for when bodyweight already feels easy.

At home or with more support

  • At home: single-leg bridge at home

    On a rug or a towel on the floor. To make it harder, hold a large water bottle or a weighted backpack on your hips.

  • Prefer more stability? Two-leg glute bridge

    Prefer more stability? With both feet on the floor your base is wider and it is easier to keep your pelvis level.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Variations

    Lehecka BJ, Edwards M, et al. Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges. Int J Sports Phys Ther. 2017;12(4):543-549.

    Full textPubMed

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Exercise choice

    Plotkin DL, Rodas MA, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170.

    Full textPubMedDOI

  • Variations

    Collazo García CL, Rueda J, et al. Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations. J Strength Cond Res. 2020;34(9):2449-2455.

    PubMedDOI

  • Muscles worked

    Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026