Single-Leg Bench Glute Bridge

Glutes, HamstringsBench

Build glute and hamstring strength unilaterally using a bench. Elevating your foot increases range of motion to fix muscle imbalances and maximize glute activation.

How to do it

1Lie on the floor, place one heel on the edge of the bench, and bend your non-working leg off the floor.

2Rest your arms on the floor alongside your body for stability.

3Drive through your working heel and lift your hips high by squeezing your glute.

4Form a straight line from your shoulders to your working knee and pause briefly at the top.

5Slowly lower your hips back down, barely brushing the floor before starting the next rep.

Common mistakes

Overarching your lower back at the top instead of driving from the hips.

Swinging your non-working leg to kick yourself up.

Lifting your working heel off the bench, shifting tension away from the glutes.

Breathing

Exhale as you drive your hips up; inhale as you lower back down under control.

Make it harder or easier

Move your hips closer to the bench to lower the leverage strain. To make it harder, hold the top peak contraction for 3 seconds on each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.