Single-leg glute bridge

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

Bridge family

Single-leg glute bridge

Harder option

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

DemandMedium

Equipment requiredBodyweight + Floor space

Muscle focusGlutes · Hamstrings · Abs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

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.

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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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What it works

Muscles

Main: Glutes. Also: Hamstrings, Abs.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Pain guides that use it

Part of a staged plan, with when to get help first.

Similar moves

Barbell glute bridge demonstrated on the 3D figure

3D demoBarbell glute bridgeIntermediate · A barbell

Glute kickback (quadruped hip extension) demonstrated on the 3D figure

3D demoGlute kickback (quadruped hip extension)Beginner · No equipment

Physioball Hip Bridge demonstrated on the 3D figure

3D demoPhysioball Hip BridgeBeginner · Exercise ball

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Slider hamstring curl demonstrated on the 3D figure

3D demoSlider hamstring curlIntermediate · No equipment

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Questions people ask

What muscles does the Single-leg glute bridge work?

Mainly the glutes, with help from the hamstrings and abs.

What equipment do I need for the Single-leg glute bridge?

No equipment: your body weight and a little floor space.

Is the Single-leg glute bridge good for beginners?

It is graded intermediate. If it is too hard right now, start with the Glute bridge.

What is an easier alternative to the Single-leg glute bridge?

Try the Glute bridge. Both are written steps in the same progression.

How do I make the Single-leg glute bridge harder?

Progress to the Alternate-leg bounding, or add load, range or slower lowering once your form is solid.