Single-Leg Glute Bridge

The Single-Leg Glute Bridge is an effective exercise that focuses on strengthening the gluteal muscles (buttocks), hamstrings and core muscles. This exercise helps improve hip extension, balance and stability, which are essential for daily activities and athletic performance.

Correct Execution of the Single-Leg Glute Bridge

Follow these steps to perform the exercise correctly:

  1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  2. Place arms at side with palms down for support.
  3. Lift the right leg off the floor and extend it so that it is an extension of the left thigh.
  4. Engage core muscles and press through left heel to lift hips toward ceiling until body forms a straight line from shoulders to knees.
  5. Hold the position for a few seconds, then slowly lower your hips back to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the opposite leg.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Back extension: Make sure to lift the hips until the body forms a straight line without overextending the lower back.
  • Lack of core stabilization: Engages the core muscles throughout the exercise to maintain balance and control.
  • Uneven hip position: Keep the hips level to ensure both sides work equally.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the traditional glute bridge with both feet on the floor until you build enough strength and stability.
  • Advanced: Place feet on an elevated surface, such as a bench or step, to increase range of motion and challenge.

Number of Repetitions and Sets

Aim for 3 sets of 10-12 repetitions on each leg. To build muscle strength and balance, perform the exercise 2-3 times a week.

Breathing

Inhale as you prepare the movement and exhale as you lift your hips up. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the Single-Leg Glute Bridge:

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