Single-leg glute bridge: How to Do It, Muscles Worked

Step by step

Lie on your back, one foot planted, other leg lifted.
Push through your heel and raise your hips.
Keep hips level, squeeze, then lower slowly.

What you should feel

A strong squeeze in the glute of your working leg. You should not feel it in your lower back or have a cramp in your hamstring.

Common mistake

Letting the hips drop or twist to one side; keep both hip bones pointing at the ceiling.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Glutes

Helps

Hamstrings Abs Obliques

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

DeadliftGlutes, Hamstrings, Lower back

Dumbbell hip thrustGlutes

Barbell hip thrustGlutes

Barbell glute bridgeGlutes

Sumo deadliftGlutes, Quads, Hamstrings

Cable pull-throughGlutes, Hamstrings

Questions

What muscles does the single-leg glute bridge work?

Single-leg glute bridge mainly works your glutes. It also helps your hamstrings, abs, and obliques.

Can I do the single-leg glute bridge at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the single-leg glute bridge?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your glutes

Single-leg glute bridge