How to Do Single Leg Glute Bridge
Start and end of one clean rep of Single Leg Glute Bridge.
Quick facts
| Primary muscle | Glutes |
|---|---|
| Secondary muscles | Hamstrings |
| Equipment | Bodyweight |
| Category | Strength |
How to perform Single Leg Glute Bridge
- Lay on the floor with your feet flat and knees bent.
- Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
- Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
- Extend as far as possible, pause and then return to the starting position.
Muscles worked
- Glutes (primary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Finish each rep by squeezing the glutes and standing fully tall, without over-arching the back.
- Own the largest range you can control with clean form before you chase extra reps.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Turning a hip hinge into a squat and losing the stretch on the glutes.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Single Leg Glute Bridge work?
Single Leg Glute Bridge mainly works the glutes, with the hamstrings helping as secondary movers.
What equipment do I need for Single Leg Glute Bridge?
None — Single Leg Glute Bridge is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Single Leg Glute Bridge?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
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