- EquipmentBodyweight
- PatternHinge
- Reps8 to 20 reps
- Joint loadNone flagged
- One side at a time
Lie on your back with one knee bent and that foot flat, the other leg held straight or bent in the air.
First cueKeep the hips level.
How to do the Single-Leg Glute Bridge
Set up. Lie on your back with one knee bent and that foot flat, the other leg held straight or bent in the air.
- Push through the planted heel to lift your hips.
- Rise until your body forms a line from shoulders to knee.
- Lower under control.
- Finish the set and switch legs.
Form cues
- Keep the hips level.
- Push through the heel.
- Pause at the top.
Common mistakes
- Letting one hip drop.
- Arching the lower back.
Muscles worked
Main target: Glutes. The glutes are the three muscles of the buttock. They extend the hip, standing up out of a squat or finishing a hinge, and keep the pelvis level on one leg.
On the way: Hamstrings.
Its other side: Quads, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Single-Leg Glute Bridge, from the same catalog the StatBlockFit app logs.
- Reverse Nordic Curl Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Single-Leg Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Monster Walk Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Single-Leg Glute Bridge first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Single-Leg Glute Bridge 3 × 8 to 20 reps
- Reverse Nordic Curl 3 × 5 to 12 reps
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Monster Walk 3 × 10 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Kettlebell Swing
Kettlebell
Gym or cable swap
Cable Pull-Through
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Glute Bridge.
Other variations of the Glute Bridge: Frog Pump.
Do before it: Glute Bridge (same movement, lighter), Single-Leg Glute Bridge (same movement, lighter) and Banded Lateral Walk (glutes switched on).
Track it in StatBlockFit
In the StatBlockFit app the Single-Leg Glute Bridge is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Single-Leg Glute Bridge?
Set up: Lie on your back with one knee bent and that foot flat, the other leg held straight or bent in the air. Steps: 1. Push through the planted heel to lift your hips. 2. Rise until your body forms a line from shoulders to knee. 3. Lower under control. 4. Finish the set and switch legs. Form cues: Keep the hips level. Push through the heel. Pause at the top. Common mistakes: Letting one hip drop. Arching the lower back.
What muscles does the Single-Leg Glute Bridge work?
It trains the glutes as its main target and works the hamstrings on the way.
What can I do instead of the Single-Leg Glute Bridge?
At home: Kettlebell Swing. In a gym: Cable Pull-Through. Each trains the same main muscle.
What should I pair the Single-Leg Glute Bridge with?
Good partners in the same workout are Reverse Nordic Curl, Single-Leg Calf Raise, Cossack Squat and Monster Walk.