Single-Leg Glute Bridge
A progression of the standard glute bridge that eliminates compensation between sides and dramatically increases the demand on each glute independently. Unilateral training reveals asymmetries that bilateral work hides — essential for correcting hip imbalances.
How to do it
- 1
Lie on your back with both knees bent. Extend one leg straight out.
- 2
Drive through the heel of your bent leg and bridge up, keeping the extended leg in line with your body.
- 3
At the top, both hips should be level, do not let the unsupported side drop.
- 4
Hold 2 seconds at the top, lower slowly. Complete all reps on one side, then switch.
- 5
If you feel the hamstring more than the glute, move your foot slightly further from your hips.
Benefits
- Strengthens each glute independently to correct left-right imbalances
- Increases core demand as the pelvis must be stabilized without bilateral support
- Reduces hip drop and pelvic instability during walking and running
Common mistakes
- Letting the unsupported hip drop, the hips must stay level throughout
- Rotating the pelvis toward the working leg at the top
- Bending the extended leg to make the exercise easier
Target areas
Good for
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