glutes · Bodyweight · Beginner

Single-Leg Glute Bridge

The single-leg glute bridge doubles the load on one glute and exposes any side-to-side difference. It is the bridge progression before adding weight.

Why it's in a glute program: A harder bridge that fixes imbalances.

Woman performing the single-leg glute bridge in a gym

Single-Leg Glute Bridge start position, illustrated

Single-Leg Glute Bridge midpoint, illustrated

Single-Leg Glute Bridge end position, illustrated

Single-Leg Glute Bridge start position — Start

Single-Leg Glute Bridge end position — End

How to do the single-leg glute bridge

Lay on the floor with your feet flat and knees bent.
Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.

Form cues

Hips level; do not let the free side drop.
Full lockout and squeeze.
Control the way down.

Muscles worked

Primary: glutes. Movement pattern: hip hinge. Equipment: bodyweight.

Programs that use the single-leg glute bridge

In Glute Max this exercise appears in 4 of the coach-built programs, including Bodyweight Booty Basics — 3 Day, Home Glute Overdrive — 5 Day, Home Peach Project — 3 Day. Every program shows the animated form guide above on the workout screen.