Single-Leg Glute Bridge: Benefits and How to Do It Right
The single-leg glute bridge is a glute bridge done on one leg, with the other leg lifted off the floor. It doubles the load on the working side and challenges your core to keep your hips level. The biggest reason to do it: it shows up and fixes the difference in strength between your left and right side.
Why the Single-Leg Glute Bridge is a must
Almost everyone has a stronger side. In a normal bridge, the strong side quietly takes over and the weaker side never catches up. Working one leg at a time stops that, so each glute has to do its own job.
Real life is mostly lived on one leg. Walking, running and climbing stairs all mean one foot is supporting you at a time. The single-leg bridge trains your glutes to extend your hip while also stopping your pelvis tipping or twisting, which is exactly what they need to do with every step.
How it helps in everyday life
Climbing stairs and hills. Each step is a single-leg push, and a stronger glute on each side makes it easier.
Walking with a level pelvis. Your glutes stop your hips dropping to one side, which keeps your walk smooth and efficient.
Getting out of a car. You often push up from one leg while the other swings out, and this builds the strength for it.
Running for a bus. Running is a series of single-leg pushes, and balanced glutes give you more drive on both sides.
Carrying something on one side. A bag on one shoulder makes your hips and core work to stay straight, which this exercise trains.
What it helps prevent
Imbalances between sides can contribute to niggles in the knees, hips and lower back over time. By strengthening each glute on its own, this exercise can help protect against those problems and make it less likely that one side gets overloaded.
It also builds the hip strength and control that supports balance on one leg. The NHS falls prevention advice recommends strength and balance activities at least twice a week, and single-leg work is a good way to build both, which can help lower your risk of falls as you get older.
Muscles worked
Gluteus maximus: the main muscle driving your hip up.
Gluteus medius and minimus: keep your pelvis level and stop it twisting.
Hamstrings: assist the working hip.
Core: obliques and deep stomach muscles stop your hips rotating.
How to do the Single-Leg Glute Bridge
Lie on your back with your knees bent and feet flat on the floor, hip-width apart, arms by your sides.
Lift one foot off the floor and straighten that leg, or hug that knee gently towards your chest.
Brace your stomach and press the working heel into the floor.
Squeeze your glute and lift your hips until your shoulder, hip and knee form a straight line.
Keep both hips level. Imagine balancing a glass of water on your belly button.
Hold for one to two seconds, then lower slowly with control.
Finish all reps on one side, then switch. Start with your weaker side.
Breathing: Breathe out as you lift and breathe in as you lower. Do not hold your breath.
Common mistakes
Hips tilting or twisting. Lower the height until you can keep both hips level, and press your arms into the floor for support.
Pushing through the toes. Drive through the heel so your glute, not your quad, does the work.
Arching the back at the top. Stop at a straight line and squeeze your glute.
Cramping hamstrings. Move your foot a little closer to your bottom and slow down.
Make it easier or harder
Easier: keep the non-working foot lightly on the floor with your toes touching, or do a regular two-leg bridge and march one foot up at the top.
Harder: put your shoulders on a bench to make it a single-leg hip thrust, place your foot on a low step, add a dumbbell on the working hip or hold for longer at the top.
Sets, reps and how often
Start with 2-3 sets of 8-12 reps per leg, 2-3 times a week. Rest a day in between sessions.
Once you can do 3 sets of 12 cleanly on both sides, try the shoulders-elevated version or add a light weight. It counts towards the NHS advice to do strengthening activities on at least 2 days a week.
Who should take care
If you have lower back pain, pelvic or hip pain, or recent hip or knee surgery, check with a GP or physio first. Pregnant women may need to avoid lying flat for long periods later in pregnancy and pelvic girdle pain can be aggravated by single-leg work, so ask your midwife or GP.
Related exercises
Glute Bridge is the place to start before moving to one leg.
Single-Leg Romanian Deadlift trains the same hip strength standing up, with balance.
Split Squat builds single-leg strength for the quads and glutes together.
Side Plank strengthens the obliques that stop your hips twisting.
Single-leg exercises guide for more ways to train one side at a time.
FAQs
Is the single-leg glute bridge better than the regular glute bridge?
It is harder and better for fixing imbalances, but not always better. Most people should master the two-leg bridge first, then use both.
Why do I feel single-leg bridges in my hamstrings?
Usually your foot is too far away or you are pushing through your toes. Bring your heel closer and drive through it.
How long should I hold a single-leg glute bridge?
A one to two second squeeze at the top of each rep works well. You can also do holds of 20-30 seconds per side for extra challenge.
Want help with your technique?
Artem coaches the single-leg glute bridge 1-to-1 at his private studio in Archway, North London, checking that both sides work evenly and progressing you at the right pace.
See how the 12-Week Body Transformation works, check the personal training prices, or book a free assessment and we will look at your movement together.
Last updated: October 2026
