Single-Leg Glute Bridge

Difficulty

Intermediate

Position

Floor

Type

Calisthenics

Sides

Both sides

Hold time

30–60 s per set in our routines

How to do the Single-Leg Glute Bridge

1. Lie on your back with one knee bent, foot planted, and the other leg extended toward the ceiling.
2. Squeeze your glutes and lift your hips until your body forms a diagonal line from shoulders to knees.
3. Lower your hips with control and repeat before switching sides at halfway.

Tips

• Focus on glute engagement at the top of each rep.
• Move smoothly without arching your lower back.

Adjustments

• Keep both feet on the floor if single-leg balance feels challenging.
• Use a smaller range of motion if needed.

All exercises