Glutes · Isolation

Single-Leg Glute Bridge

A floor bridge done one leg at a time to train each glute separately.

MAIN MUSCLE
Glutes
ALSO WORKS
Hamstrings, Core
EQUIPMENT
Bodyweight, Gym mat
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on your back on the mat with one foot flat on the floor and the other leg lifted.

  2. Brace your abs and press through the heel of the planted foot.

  3. Lift your hips until your body is straight from shoulder to knee, then squeeze the glute for a second.

  4. Lower slowly, finish your reps, then switch legs.

COMMON MISTAKES

  • Hips tilting to one side; keep both hip bones level as you lift.
  • Arching the lower back at the top; stop when the hips are fully extended and keep the ribs down.

TIPS

  • Move the planted foot a little closer to your hips if you feel it mostly in the hamstring.

QUESTIONS

Which muscles does Single-Leg Glute Bridge work?

The main muscle is Glutes. It also works Hamstrings, Core.

How many reps should I do?

FORGE suggests 10-15 reps for Single-Leg Glute Bridge. The app adjusts sets and reps to your goal and level.

What can I do instead of Single-Leg Glute Bridge?

These train the same muscles: Glute Bridge, Single-Leg Hip Thrust.