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Glutes · Bodyweight

Single Leg Glute Bridge

An isolation movement that trains your glutes, done using just your bodyweight. Your hamstrings help out.

Single Leg Glute Bridge, starting positionSingle Leg Glute Bridge, end position
EquipmentBodyweight
TypeIsolation
Push or pullPush
LevelBeginner

Muscles you'll work

Single Leg Glute Bridge muscles worked, front viewSingle Leg Glute Bridge muscles worked, back view
GlutesPrimaryHamstringsSecondary

How to do it

  1. Lay on the floor with your feet flat and knees bent.
  2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
  3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
  4. Extend as far as possible, pause and then return to the starting position.

More glute exercises

Butt Lift (Bridge)Flutter KicksGlute KickbackJumping Lunge
Free · No card required

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Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

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  • Miss a day, the week re-fits
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