Single Leg Glute Bridge
Single-leg glute bridge, with more load per leg and stability work.
- Primary muscleGlutes
- Also worksHamstrings
- EquipmentBodyweight
- TypeCompound
- MovementHip hinge
- LevelIntermediate
- Glutes
- Hamstrings
- Bodyweight
How to do the Single Leg Glute Bridge
4 steps, in the order you do them.
- Lie on your back with one knee bent and that foot flat; extend the other leg in line with your thigh.
- Push through the heel of your planted foot and lift your hips, keeping them level.
- Squeeze your glute for one second at the top.
- Lower in a controlled way. Finish your reps and switch legs.
Muscles worked
Common Single Leg Glute Bridge mistakes
What goes wrong most often when you do the Single Leg Glute Bridge, and how to fix it.
The hip on the free-leg side drops as you rise.
Keep both sides of your hips at the same height. If one drops, rise less.
You push through the toes of your working foot.
Plant your heel and lift your toes slightly to push the floor away with your whole foot.
Your free leg drops and touches the floor to help.
Bring the free knee toward your chest, or keep that leg extended in line with your thigh, without resting it.
Alternatives to the Single Leg Glute Bridge
They work the glutes with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 2 of the 36 routines.
- Beginners3 × 10–15
- Rest1:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Bodyweight Home 3 Days | Beginner | 3 × 10–15 | 1:00 |
| Home with Dumbbells 4 Days | Beginner and intermediate | 3 × 12–15 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Single Leg Glute Bridge
- Bodyweight Home 3 Days3 days · 35 min · BeginnerSee routine →
- Home with Dumbbells 4 Days4 days · 45 min · Beginner and intermediateSee routine →
More glutes exercises
Barbell Glute BridgeGlutes · Barbell
Plate-Loaded Hip ThrustGlutes · Machine
Dumbbell Hip ThrustGlutes · Dumbbells
Glute BridgeGlutes · Bodyweight
Frequently asked questions
What muscles does the Single Leg Glute Bridge work?
The Single Leg Glute Bridge works mainly the glutes. It also works the hamstrings.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 10 to 15 reps with 1 minute of rest.
Which routines include the Single Leg Glute Bridge?
It appears in 2 of the 36 Mobbe routines, such as Bodyweight Home 3 Days and Home with Dumbbells 4 Days.