Single-Leg Glute Bridge

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.