Single-leg glute bridge

One planted foot provides the drive while the pelvis stays level.

Bridge family

Single-leg glute bridge

Harder option

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These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

One planted foot provides the drive while the pelvis stays level.

DemandMedium

Equipment requiredBodyweight + Floor space

Muscle focusGlutes · Hamstrings · Abs

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with both knees bent. Keep one foot planted and bring the other knee toward the chest.
Press through the planted foot to lift the pelvis while keeping the sides level.
Lower with control and replace the foot before changing sides.

Form cues

Use a smaller lift if the pelvis tips.
Keep the neck relaxed on the floor.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Glute bridge single-leg progression ↗
Free Exercise DB · alias and muscle metadata ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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