Single-Leg Glute Bridge

The Single-Leg Glute Bridge is an excellent exercise for strengthening the glutes, hamstrings, lower back and core. This exercise activates the muscles in a more intense way than the usual glute bridge, as you focus on one leg at a time. The exercise also helps to improve balance and hip flexibility.

Correct Form and Technique

How to perform the Single-Leg Glute Bridge :

  1. Starting position: Lie on your back with your knees bent and your feet flat on the floor. Lift one leg straight out in front of you, so that the other leg supports the body.
  2. Raise: Pushing through the heel of the supporting leg, lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees. Keep the hips stable and activate the gluteal muscles.
  3. Controlled lowering: Slowly lower your hips back to the floor and repeat the movement.
  4. Breathe: Exhale when you lift your hips, and in when you lower them.

Common Errors

Avoid these common mistakes to get the most out of your exercise:

  • Unstable hips: Keep your hips stable throughout the movement, and avoid one hip dropping lower than the other.
  • Lack of core activation: Make sure your core is activated to maintain proper balance and stability.

Modifications and Variants

Try these variations to customize the exercise:

  • Beginner level: Perform regular glute bridge with both legs to build strength before progressing to the single leg variation.
  • Advanced level: Hold a weight plate on your hips or use an elastic band around your thighs for extra resistance.

Repetitions and Sets

Aim for 3 sets of 10-12 repetitions on each leg. This will strengthen the gluteal muscles and contribute to better hip and lower back strength.

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