Training guide
A single-leg glute bridge is a glute bridge on one leg: lying on your back with one knee pulled towards your chest, you press through the other heel to lift your hips until your shoulders, hips and knee line up, keeping your pelvis level. It's the step after the two-leg bridge, and it roughly doubles the work for the side of your hip.
Where you put your foot decides whether your glutes or your hamstrings do most of the work, which is also the fix for the common hamstring cramp. It's a moderate glute exercise, not a maximal one: good at home and in rehab, with loaded bridges and hip thrusts to move on to.
This guide covers the steps on the 3D figure, the free leg and the foot, floor, foot-raised and shoulders-raised versions, your lower back, the single-leg bridge test and what it can and can't tell you, and how many to do.
Lie on your back with your knees bent and feet flat, then bring one knee towards your chest. Press through the heel of the planted foot to lift your hips until your shoulders, hips and knee are in a line, both sides of your pelvis level. Pause for 2 seconds, lower slowly, finish the set and switch sides. The American Council on Exercise (ACE) adds: avoid pushing your hips too high.
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Pooled across studies, the side glute (gluteus medius) worked at about 41% of its maximum in single-leg bridges against 19% in two-leg bridges. In 20 adults, the main glute rose from 17% to 28 or 29% and the side glute from 14% to 41 or 57%.
With your heel closer to your bottom, hamstring activity fell from 75% to 23% of maximum while the glutes kept working. Feet further away, or your heel up on a box, turn it into a hamstring exercise. Walking your foot in is also the fix for hamstring cramp.
It ranked 11th of 22 rehab exercises for the main glute in one study; loaded hip thrusts and other loaded moves go higher. To keep building, add a dumbbell on your hip or move on to the loaded hip thrust.
Counting steady reps on each side is a fair way to track progress. A UK guideline's aim of 20 each side is expert opinion, not a norm. A low score was linked with later hamstring injury on the right leg only in one cohort, and the test measures hip extensor endurance more than hamstring strength.
3 sets of 8 to 12 each side with a 2-second hold at the top, stopping 1 to 3 reps short, with 60 to 90 seconds' rest, 2 or 3 days a week: our glute bridge and hip thrust guides' dose, our editorial starting point.
From our glute bridge guide and move page and ACE's single-leg progression; folding your arms is from the research set-ups. If your hamstring cramps, walk your foot closer. The step before, with one heel slightly forward, is the staggered-stance bridge in the ladder below.
Loading the 3D figure…
The movement on the figure: Single-leg glute bridge
You straighten the hip of the planted leg until your shoulders, hip and knee line up, with the other leg held off the floor. Pulling the other knee to your chest makes it harder to arch your back, as our glute bridge guide says, after ACE.
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The main glute (gluteus maximus), the side glute (gluteus medius) much more than a two-leg bridge does, the hamstrings, and your trunk, which has to stop your pelvis twisting. The back muscles stay at a low level, about 24 to 33% of their maximum.
Your knee stays bent at a fixed angle while your hip straightens. About 135 degrees of knee bend, with your heel near your bottom, favours the glutes; 90 degrees, or your heel further away, brings in the hamstrings.
Smooth two-leg bridges, 3 sets of 15, as our glute bridge and hip thrust guides ask, and a staggered-stance bridge with your pelvis level.
Hamstring cramp is common at first, especially with your foot far away. In healthy young adults a one-leg hold lasts about a minute a side, with near-equal sides on average. In a heel-on-a-box rep test, 100 young footballers averaged about 34 reps and 40 active men about 27.
A meta-analysis pooled the side glute at 41.27% of its maximum in single-leg bridges (6 studies) against 18.80% in two-leg bridges (5 studies), mostly in healthy people. That's muscle activity, which shows effort, not what a muscle will build.
In 20 healthy adults holding each bridge for 5 seconds with feet flat, the two-leg bridge drew 17% of the main glute's maximum and 14% of the side glute's. On one leg with the other knee to the chest, 28% and 57%; with the other leg straight, 29% and 41%.
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In 24 people, the single-leg bridge ranked 11th of 22 rehab exercises for the main glute (about 54% of maximum) and 15th for the side glute. An older study of 30 adults found every muscle under 45% of maximum; we could read only its summary. Of six bridges in 26 adults, the single-leg bridge on a stable surface drew the most main-glute activity. Loaded hip thrusts go higher.
Lifting one leg raised trunk muscle activity, mostly in the obliques at your sides, in 29 volunteers and in 30 students, and the two sides of the lower back worked unequally in 20 adults. That's why the hard part is keeping your pelvis level.
We found no trial that measured muscle growth from single-leg bridges. Light loads build muscle when sets are hard, so a single-leg bridge taken close to failure can build muscle in a beginner, as our glute bridge guide says. More experienced lifters will likely need load (our reading).
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In 26 adults with their arms folded, the standard single-leg bridge drew 51% of the main glute's maximum, 58% of the side glute's and 75% of the outer hamstring's. With the knee bent to 135 degrees, heel closer, the hamstring fell to 23% while the glutes held. The authors note that the standard position has caused reports of hamstring cramping.
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A straighter knee raised hamstring and back muscle activity, and more knee bend favoured the glutes and lowered the modelled load on the lower back, across studies that were small and partly of two-leg bridges.
Lifting your toes lowered hamstring activity without raising main-glute activity. Keep your foot flat unless you're cramping; lifting your toes is a fair cramp fix.
Hamstring cramp is common with your foot far away or on a wobbly surface. Lower, shake it out and walk your foot closer. Cramp isn't an injury; a sudden sharp pain with a pop is.
With the heel on a 60 cm box, the hamstrings worked at 74 to 102% of maximum and the main glute at 17% in 26 men. In a modelling study of 20 active adults, the heel-raised single-leg bridge loaded the long outer hamstring about as much as sprinting, with a large stretch. No 3D demo shows it.
In 35 young female footballers, 4 weeks of heel-raised single-leg bridges, twice a week, rising from 2 sets of 6 to 4 sets of 10 per leg, were followed by hip and knee strength gains similar to Nordic curls. There was no group that didn't train.
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With a load, the single-leg hip thrust worked the hamstrings at about 67% of maximum in 23 elite handball players, using half the two-leg load, and gave some of the highest modelled glute forces of the exercises tested in 14 footballers. We found no study of the bodyweight version against a floor bridge, and it has no 3D demo: set up as our hip thrust guide teaches, then lift one foot.
Your upper back on a stability ball has a 3D demo below. A bridge march, lifting one foot a few centimetres and then the other from the top of a two-leg bridge, and holds are other ways to train it (no 3D demo). Our glute bridge guide's march dose is 2 sets of 6 to 10 each side.
Aim for discomfort you'd call mild to moderate, no more than about 5 out of 10. It should settle within an hour or so, and your back should be no worse the next morning, as our back pain guides say. Pain, pins and needles or numbness spreading down a leg are the exception: stop, and see our sciatica guide.
The back muscles worked at 24 to 33% of their maximum in single-leg bridges. In a one-leg bridge hold, 66 adults lasted about 81 seconds, and the glutes tired first in 86% of trials, the hamstrings in 8% and the lower back in 6%; people with and without recurring back pain did the same.
Adding hip strengthening to back rehabilitation lowered pain by 5.4 points on a 100-point scale across 5 trials of 309 people. Small trials that included single-leg bridges among other hip exercises found small extra benefits. Single-leg bridge endurance didn't differ in students with recurring back pain. We found no trial of single-leg bridges alone: they're a reasonable part of exercise for back pain, not a cure.
ACE warns that pushing your hips too high usually arches your lower back. Stop at the straight line, keep your ribs down and squeeze your glutes; if your back still aches, use a smaller lift.
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Lie on your back with one foot flat and the other knee held to your chest, and count steady reps, about 2 seconds up and 2 down, on each side until your hips drop or your pelvis tips, as our 30-day glute challenge does. A UK postnatal guideline counts single-leg bridges to fatigue and suggests aiming for 20 each side. That target is expert opinion from one guideline, not a norm, and the guideline says a lower count shouldn't hold you back.
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In 482 Australian footballers tested with the heel on a box, a low right-side score went with later right-side hamstring injuries (28 injuries in all). The link was found for the right leg only, and the authors called for more studies. We could read only the study's summary.
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The score matched hamstring strength poorly in 100 footballers and didn't match hamstring endurance in 40 men, which suggests it tests the hip extensors' endurance. Its left-right difference didn't track strength differences measured with a dynamometer or Nordic curls, and after knee ligament (ACL) surgery its side-to-side figure isn't recommended for decisions, though the rep count repeats well.
We found no study of single-leg bridges for side-to-side differences. In athletes in general, one-sided training narrowed gaps more consistently than two-sided training (11 studies), and whether a gap raises injury risk is uncertain (31 studies). One-leg and two-leg training built similar muscle. Start each set with your weaker side, and give it an extra set if it lags by more than a few reps (our glute bridge guide's suggestion).
Pelvic tilt into bridge, 8 to 10 slow reps; the glute bridge, 3 sets of 10 to 15 with a 1 to 2 second pause; the staggered-stance bridge at its move page's dose, 5 slow reps each side once a day building to 2 sets of 5 to 10 at a somewhat hard effort, as in the LEAP trial programme; the single-leg glute bridge, 3 sets of 8 to 12 each side with a 2-second hold, moving on at 3 sets of 12 with a level pelvis; the banded hip lift at its move page's dose, 2 to 3 sets of 8 to 12 stopping 2 or 3 reps short; then the barbell glute bridge and hip thrust, as our hip thrust guide teaches.
3D demoPelvic tilt into bridgeBeginner · No equipment
3D demoGlute bridgeBeginner · No equipment
3D demoStaggered-stance bridge (offset bridge)Beginner · No equipment
3D demoSingle-leg glute bridgeIntermediate · No equipment
3D demoBand-resisted glute bridgeBeginner · A band + An anchor point
3D demoBarbell glute bridgeIntermediate · A barbell
3D demoBarbell hip thrustIntermediate · A barbell + A bench or boxThe stability ball bridge at its move page's dose, 2 to 3 sets of 8 to 12 stopping 2 or 3 reps short (our high hamstring tendinopathy guide builds to 3 sets of 10 on one leg); the wall bridge, 8 to 10 reps, or 5 each side on one leg; the Pilates shoulder bridge, 3 to 5 kicks each leg (their move pages' doses).
3 sets of 8 to 12 each side with a 2-second hold at the top, as our glute bridge and hip thrust guides use them (our editorial starting point). Our lower body workout at home uses 3 sets of 10 to 15 each side, and our dumbbell leg workout B 3 sets of 8 to 12 with a 2-second hold.
3 sets of 15, 3 times a week, in a back pain trial; 2 sets of 12 to 15 twice a day at home in another; 3 sets of 10 in an NHS trust's knee pain leaflet; 5 sets of 5 every other day, with the last rep at 8 to 9 out of 10 effort, in an NHS trust's prehabilitation leaflet; heel-raised, 2 sets of 6 rising to 4 sets of 10 per leg twice a week; with the heel on a chair, 3 sets of 15, slow to fast, in hamstring rehab.
Stop 1 to 3 reps short, and end the set when your hips drop or your pelvis tips. Rest 60 to 90 seconds, or go straight from one side to the other. Training to failure added at most a trivial amount of growth, and people misjudge the reps they have left by about one.
No trial compares holds with reps for bridges, as our glute bridge guide says; holds suit rehab and endurance. Healthy young adults hold about 65 to 81 seconds on one leg.
2 or 3 days a week. Count it towards your weekly glute sets with your squats, lunges, hinges and hip thrusts: about 10 or more hard sets a week built more muscle across reviews.
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Add reps, then a 2-second hold and a slower lowering, then the other leg straight, then a dumbbell on the working hip when 12 is easy, as our dumbbell leg workout B does, then your shoulders or foot raised on a bench. For more glute growth, move to loaded hip thrusts.
Rehab protocols bring in the single-leg bridge with the heel on a chair, 3 sets of 15, slow to fast, in the later phase, after two-leg bridge holds early on; in a trial of that programme, 4 of 29 people were re-injured after returning to sport. A US hospital protocol adds a single-leg bridge with the foot on a bench at about 6 weeks. If you've strained a hamstring, follow our hamstring strain guide's stages: single-leg bridges come in from weeks 3 to 6.
Our high hamstring tendinopathy guide uses single-leg bridges at 2 to 3 sets of 10 to 15, building to 4 to 5 sets of 6 to 8, 2 seconds up and 3 down.
Our hip bursitis guide's programme, from the LEAP trial, uses bridges, staggered-stance bridges and single-leg bridges, with no increase in outer hip pain allowed during them.
No extra pain over the bony point on the side of your hip during or after, and the hip no worse that night or the next morning, as our outer hip pain guide says.
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NHS trusts use single-leg bridges for pain at the front of the knee (3 sets of 10), in ACL rehabilitation from about weeks 6 to 12, and as a test: one asks for at least 20 reps and more than 85% of the other side. Follow your own physiotherapist's plan.
Pain from 0 to 2 out of 10 is fine, and up to 5 is acceptable if your knee is back to its usual level by the next morning; for tendon pain just below or above the kneecap, keep it to 3 or less. Sharp, catching or giving-way pain, or new swelling, means stop. That's our knee guides' rule.
Your hamstrings take over and cramp. Walk your heel in.
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Stop at the straight line from shoulders to knee; the extra height comes from your lower back.
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Use a smaller lift, or go back to the staggered-stance bridge until your pelvis stays level.
Fold your arms across your chest when you're ready, as the research set-ups did.
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Keep it in line with your foot, as our move page cues.
Take a second or two to come down, until your hips touch the floor.
Once 3 sets of 12 are easy with a level pelvis, add a dumbbell on your hip or move to the next step.
Slider hamstring curls, 3 sets of 6 to 10 (our dumbbell leg workout B), or the lowering-only version, 2 sets of 6 slow lowers, while you build up (our editorial starting point); the stability ball leg curl at its move page's dose, 2 to 3 sets of 8 to 12; single-leg Romanian deadlifts, 2 sets of 8 each leg, and Nordic curls, 2 sets of 3 to 5 slow lowers (our hamstring workout); clamshells, 15 each side, side-lying leg raises, 12 each side, and band walks, 10 steps each way (our glute workout at home); hip airplanes, 2 sets of 5 slow turns each leg (their move page's dose); dead bugs, 2 sets of 6 to 8 each side (our first gym workout).
3D demoSlider hamstring curlIntermediate · No equipment
3D demoSlider hamstring curl, lowering onlyBeginner · No equipment
3D demoStability ball leg curlIntermediate · Exercise ball
3D demoSingle-leg Romanian deadliftAdvanced · A dumbbell
3D demoNordic curlAdvanced · An anchor point
3D demoClamshellBeginner · No equipment
3D demoSide-lying leg raiseBeginner · No equipment
3D demoLateral band walkBeginner · A band
3D demoHip airplaneAdvanced · No equipment
3D demoDead bugBeginner · No equipmentStanding hip circles (CARs), 3 slow circles each way with each leg, at their move page's dose, and two-leg glute bridges to warm up; afterwards, if they feel good, the strap hamstring stretch for 30 seconds each side (skip it with pain at the sitting bone), the reclined figure four for 30 to 45 seconds each side, and the half-kneeling hip flexor stretch for 30 seconds each side, as our lower body workouts use them.
The glute workout at home moves from two-leg to single-leg bridges; the lower body workout at home and dumbbell leg workout B use single-leg bridges with a hold; glute challenge workout A climbs the bridge ladder; the hamstring workout has the hamstring partners.
A 25-minute glute workout with bodyweight and a mini band: bridges, clamshells, band walks, kickbacks and lunges.
25 minBeginner9 movesA wall, A bandA lower body workout at home: split squats, slider hamstring curls, single-leg bridges, step-ups, band walks and calf raises, with dumbbell options.
30 minIntermediate12 movesA wall, A stepDumbbell leg workout B: Bulgarian split squats, single-leg Romanian deadlifts, slider curls, single-leg bridges, calf raises and suitcase carries.
45 minIntermediate12 movesA bench or box, A dumbbellSession A of the 30-day glute challenge: a bridge-to-hip-thrust ladder, a split squat ladder and side-hip work, at home or in the gym.
20 minBeginner16 movesA wall, A bandA 35-minute gym hamstring workout: Romanian deadlifts for the hip, seated leg curls for the knee, single-leg Romanian deadlifts, then Nordic curls when ready.
35 minIntermediate7 movesA dumbbell, Strength machineThe 30-day glute challenge starts and ends with the single-leg bridge test.
A free 30-day glute challenge for home or the gym: three 20-minute sessions a week with bridges, split squats, hinges and side-hip work, and rest days.
3 training days20 minBeginner4 days a weekAn 8-week glute workout plan: two glute days and two upper-body days a week, with hip thrusts, squats, hinges and side-hip work, plus a home option.
4 training days50 minIntermediateIn later pregnancy, the NHS advises avoiding lying flat on your back for more than a few minutes. After the first trimester, keep time flat on your back to a few minutes and use a propped-up bridge or side-lying work, as our glute bridge guide and move page advise.
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Go easy on one-sided work such as single-leg bridges for now, as our hip thrust guide advises: the NHS lists pain standing on one leg among its symptoms. Call your midwife or GP if it's hard to move around, it hurts to get out of a car or turn over in bed, or stairs are painful.
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Follow our hamstring strain guide, which starts with two-leg bridge holds of 20 to 30 seconds.
Use a smaller lift, keep your ribs down, and see our back pain guide.
With controlled high blood pressure, the American Heart Association considers low- to moderate-intensity strength training with proper breathing safe. Breathe out as you lift, as our breathing guide advises.
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If you get chest pain or pressure, feel faint or dizzy, are unusually breathless, or your heart races or beats irregularly during exercise, as our plans advise. The American Heart Association says these need immediate medical evaluation.
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For chest pain that comes on suddenly and doesn't go away, feels tight or like squeezing, spreads to your arms, neck, jaw, stomach or back, or comes with sweating, feeling sick, light-headedness or breathlessness; arm pain that comes on suddenly with pressure, heaviness or squeezing across your chest; severe difficulty breathing, or a chest that feels tight or heavy; someone who faints while exercising; palpitations that don't go away, or come with chest pain, shortness of breath or feeling faint; or a headache that starts suddenly and is extremely painful, especially while lifting or straining. The NHS says a bleed on the brain may be more likely when lifting something heavy. Don't drive yourself to A&E.
Ask for an urgent GP appointment or get help from NHS 111 for a headache that's triggered or made worse by coughing, sneezing, bending down or exercising.
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Call 999 or go to A&E: loss of feeling or numbness around the genitals or bottom, new trouble peeing or controlling your bladder or bowels, changes in genital sensation during sex or problems with erections or orgasm, or pain, tingling, weakness or numbness in both legs. These are signs of cauda equina syndrome, which needs treating in hospital urgently. Don't drive yourself.
Call 999 or go to A&E: back pain with chest pain, or back pain that started after a serious accident, such as a car crash.
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Ask for an urgent GP appointment or get help from NHS 111 if you have back pain and feel hot, cold, shivery or generally unwell, or have severe pain that starts suddenly or gets worse quickly.
See a GP if pain spreading down a leg hasn't improved after a few weeks of home treatment, is getting worse or stops your normal activities. Sciatica on both sides, or weakness or numbness in both legs that's severe or getting worse, is a 999 call or a trip to A&E.
A sudden sharp pain at the back of the thigh, sometimes with a snap or pop, is how a strain starts: stop. Get help from NHS 111 if it's very painful or getting worse, has a large or growing amount of swelling or bruising, hurts to walk or stand on, feels very stiff or hard to move, isn't improving with self-care, or comes with a very high temperature or feeling hot and shivery.
A pop near the sitting bone, a large bruise high on the back of your thigh, or not being able to put weight on the leg: the tendon may have pulled away from the bone, as our hamstring guides explain.
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Call 999 or go to A&E for severe hip pain after a fall or injury, if you can't walk or put weight on your leg, or for tingling or loss of feeling in your hip or leg after an injury. Ask for an urgent GP appointment or get help from NHS 111 for severe hip pain that started suddenly without a fall, a hip that's swollen and feels hot, skin around it that has changed colour, or hip pain with feeling generally unwell and a high temperature.
See a GP if hip pain stops you doing normal activities or affects your sleep, is getting worse or keeps coming back, hasn't improved after 2 weeks of treating it at home, or you have hip stiffness for more than 30 minutes after waking up.
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Outer hip pain that hasn't improved within 6 weeks of following our outer hip pain guide's advice, or that gets worse: talk to a GP or physiotherapist. In many areas you can refer yourself.
Get advice from NHS 111 if your knee is very painful, you can't move it or put weight on it, it's badly swollen or has changed shape, or it locks, gives way or clicks painfully; painless clicking is normal. In the US, use urgent care. See a GP if knee pain doesn't improve within a few weeks.
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Muscle soreness for a day or two after a new or harder session is common and fades. Sharp pain, or pain that builds during a set or lingers into the next day, isn't: swap to an easier version, and see a clinician if it persists, as our plans advise. The NHS says to stop exercising straight away if you feel any pain or become unwell, and to get help from 111 if symptoms worry you or don't go away.
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Speak to your GP first if you haven't exercised for some time or have medical conditions or concerns, as the NHS advises. Get advice before hard or straining work if your blood pressure is uncontrolled (140/90 or higher at a clinic, or 135/85 at home), or you have heart disease or chest pain when you're active, a pacemaker or defibrillator, diabetic eye disease, glaucoma, a hernia, recent eye or tummy surgery, or you're pregnant, as our breathing guide lists.
With controlled high blood pressure, the American Heart Association considers low- to moderate-intensity strength training with proper breathing safe. Breathe out as you lift, as our breathing guide advises.
With a pacemaker or defibrillator, the American Heart Association asks you to check with your doctor before upper-body strength training, because repeated arm movements can damage or dislodge the leads.
They roughly double the side-glute work of a two-leg bridge, work the main glute moderately, and a 4-week heel-raised programme was followed by strength gains like Nordic curls. They aren't the hardest glute exercise, though: add load or move to the hip thrust to keep building.
Light loads build muscle when sets are hard. No trial has measured glute growth from single-leg bridges, though.
Untested for bridges. One-sided training in general narrowed side-to-side gaps in athletes, and whether a gap raises injury risk is uncertain.
Toes up didn't raise main-glute activity, and lowered hamstring activity.
The hamstrings always work, more with your foot further away, as our glute bridge guide says. Walk your foot in if they cramp.
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One cohort found a link on the right leg only; later studies found the test measures hip extensor endurance, not hamstring strength.
Adding hip strengthening gave a small extra benefit for pain, as our glute bridge guide grades "Glute bridges fix back pain". No trial has tested single-leg bridges alone.
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Lie on your back with your knees bent, lift one foot and hold that knee towards your chest, then press through the heel of the other foot to lift your hips until your shoulders, hips and knee line up, keeping your pelvis level. Pause, lower slowly, finish the set and switch sides.
Your main glute, the side glute much more than a two-leg bridge does, your hamstrings and your trunk, which stops your pelvis twisting.
Your foot is probably too far from your bottom: with the heel closer, hamstring activity fell from 75% to 23% of maximum while the glutes kept working. Walk your foot in and build up gradually.
No need: toes up didn't add glute work, though it lowered hamstring work. Keep your foot flat unless you're cramping.
Usually because you're arching to get higher. Stop when your shoulders, hips and knee are in a line and keep your ribs down; in studies the back muscles worked at a low level.
3 sets of 8 to 12 each side with a 2-second hold, stopping 1 to 3 reps short, 2 or 3 days a week. Trials and NHS leaflets used 3 sets of 10 to 15.
A 2-second hold and a slower lowering, then the other leg straight, then a dumbbell on the working hip, then your shoulders or foot raised on a bench. For more glute growth, move on to loaded hip thrusts.
Counting how many steady reps you can do on each side before your hips drop. A UK guideline aims for 20 each side, as expert opinion. The heel-on-a-box version was linked with hamstring injuries on the right leg only in one cohort, and it measures hip extensor endurance rather than hamstring strength.
That's untested for bridges. One-sided training narrowed side-to-side gaps in athletes in general. Start each set with your weaker side and give it an extra set if it lags by more than a few reps.
A reasonable part of it, not a cure: adding hip strengthening to back rehab helped pain a little in pooled trials. Stop for pain that travels down a leg.
With your shoulders on a bench, a single-leg hip thrust, your hips travel further and you can add load; with your heel on a bench it becomes a hamstring exercise. Neither has a 3D demo; the floor version does.
After the first trimester, keep time flat on your back to a few minutes and use a propped-up or side-lying version. With pelvic girdle pain, go easy on one-leg work: the NHS lists standing on one leg among the things that hurt.
Exercise education, not a personal prescription, and clinical review of these guides is pending. Check with a GP before starting hard training if you have a heart condition, chest pain, dizziness or breathlessness when active, and stop for sharp or increasing pain. Health disclaimer.
