Single-Leg Glute Bridge
- Primary musclesGlutes
- EquipmentBody Only
- LevelBeginner
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01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
Track it in your workout log
Add "Single-Leg Glute Bridge" to a workout in the AtletIQ app: sets, reps and time are saved to your log.
- Sets, reps and time in your workout log
- Workout programs for your goal and level
- Progress for every exercise
How to do it
5 stepsLie on your back on the floor with your knees bent and your feet flat, hip-width apart. Rest your arms along your sides.
Pull one knee toward your chest and hold that leg in the air. This is the start position.
Press through the heel of the working foot and lift your hips until your body forms a straight line from shoulders to knee.
Squeeze your glutes at the top and hold for a second, keeping your hips level.
Lower under control until your glutes almost touch the floor, then repeat. Switch legs after the planned reps.
Do not arch your lower back at the top. If you feel it in your back or hamstring cramps, bring your foot a little closer to your body.
To make it easier, keep both feet down and do a regular glute bridge. To make it harder, rest your feet on a bench.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.