Legs
Single Leg Glute Bridge
A precise unilateral movement designed to build glute strength and stability through focused hip extension.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a firm surface with your knees bent and feet flat on the floor hip-width apart.
Extend one leg out straight or bend the knee toward your chest to isolate the working side.
Drive through the heel of your grounded foot to lift your hips toward the ceiling while keeping your pelvis level.
Squeeze your glutes at the top of the movement until your body forms a straight line from your shoulders to your knee.
Pause for one second to ensure full muscle engagement and control.
Lower your hips back to the starting position in a slow and controlled manner without letting your weight crash down.
Complete the desired number of repetitions on one side before switching to the other leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively instead of driving through the hips.
- Pushing with the toes rather than the heel of the grounded foot.
- Allowing the hips to tilt or rotate toward the floor during the lift.
- Moving too quickly and using momentum rather than muscle tension.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.