Single-Leg Glute Bridge

Glutes, HamstringsBodyweight

A single-leg glute bridge that isolates the glutes and hamstrings, fixing strength imbalances and improving pelvic stability.

How to do it

1Lie on your back with knees bent and feet flat on the floor near your glutes.

2Lift one leg and hold it off the floor, bent or extended straight.

3Drive through the heel of your working foot to lift your hips into a straight line from shoulder to knee.

4Squeeze your glute hard at the top and hold for a second.

5Lower your hips back to the floor under control.

Common mistakes

Arching your lower back at the top instead of extending through your hip. Francis

Letting your pelvis tilt toward the non-working side.

Pushing off your toes instead of driving through your heel.

Breathing

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

Make it harder or easier

To make it easier, perform a classic two-leg glute bridge.

To make it harder, rest a light weight across your hips.

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.