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Single-Leg Glute Bridge

A one-leg floor bridge that isolates hip extension on one side, useful for fixing left-right glute imbalances without equipment.

LegsBodyweightHip extension
GoLightWeight mediasingle-leg-glute-bridge

Demonstration coming soon

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Primary

Gluteus maximus

Secondary

HamstringsSpinal erectorsCore

Equipment

Bodyweight

Pattern

Hip extension

Setup

  1. 01Lie on your back with one knee bent and the foot flat on the floor.
  2. 02Pull the other knee toward the chest or hold it bent above the hips.
  3. 03Rest arms at your sides, palms down.
  4. 04Set a neutral low back before the first rep.

Execution

  1. 01Push through the planted heel and lift the hips toward full extension.
  2. 02Squeeze the working glute hard at the top.
  3. 03Hold briefly with the hips level.
  4. 04Lower under control until the hips lightly touch the floor.

Checkpoints

  • -Hips reach a straight line from knee to shoulder at the top.
  • -Pelvis stays level side to side.
  • -The finish comes from the glute, not lumbar arching.
  • -The knee of the working leg keeps pointing straight ahead.

Common mistakes

  • -Short-stroking the top of the range.
  • -Arching the low back to fake extra height.
  • -Letting the hips drop toward the free-leg side.
  • -Rushing reps and losing tension at the bottom.

Programming notes

  • -Use 2 to 4 sets of 10 to 15 reps per side as glute accessory work.
  • -Add tempo or pauses before adding external load.
  • -Progress to a single-leg hip thrust with shoulders on a bench for greater range.

Related exercises

Glute Bridge

Bodyweight / Legs

Single-Leg Bridge with Outstretched Leg

Bodyweight / Legs

Barbell Hip Thrust

Barbell / Legs

Low Glute Bridge on Floor

Bodyweight / Legs

Out now

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