Single Leg Glute Bridge

A beginner strength exercise for the glutes, done with just your bodyweight.

Single Leg Glute Bridge: finishing position

Main muscles: Glutes
Also works: Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Push

How to do the Single Leg Glute Bridge

Lay on the floor with your feet flat and knees bent.
Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
Extend as far as possible, pause and then return to the starting position.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Single Leg Glute Bridge

Questions

What muscles does the Single Leg Glute Bridge work?

Mainly the glutes, with the hamstrings helping.

Is the Single Leg Glute Bridge good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Single Leg Glute Bridge?

Good alternatives that train the glutes: Butt Lift (Bridge), Leg Lift, Flutter Kicks or Glute Kickback.

How many sets and reps of the Single Leg Glute Bridge should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).