Single Leg Glute Bridge

Also called single-leg bridge.

Works

Glutes, plus hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Isolation, one side at a time

How to do it

Setup. Lay on the floor with your feet flat and knees bent.

1. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
2. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
3. Extend as far as possible, pause and then return to the starting position.

Cues

• One foot flat, the other leg up.
• Drive the hips up and square.
• Squeeze at the top.

Common mistakes

• Hips tilting.
• Arching the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.