How to do a Single-Leg Glute Bridge
- Lie on your back with one knee bent, foot flat on the floor.
- Extend the other leg straight out, in line with your thigh.
- Push through the planted heel to raise your hips.
- Keep your pelvis level, not dipping to one side.
- Squeeze the working glute at the top, then lower with control.
- Finish your reps, then switch legs.
Keep in mind
- Keep the hips perfectly level — the side without a foot must not drop.
- Pull the free knee toward your chest to lock the pelvis.
- Push through the heel of the working foot, not the toes.
- Move slowly enough that you could stop anywhere in the range.
Common mistakes
- The hip on the free-leg side sagging — use a smaller range until you can hold it level.
- Pushing from the toes — shift the pressure back into the heel.
- The hamstring cramping — bring the foot a little closer to your hips.
Breathing
Breathe out as you lift, in as you lower.
Take care
If the hamstring keeps cramping, go back to the two-legged bridge for a few sessions.
Easier and harder
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