How To Do A One-Legged Glute Bridge – Benefits, Proper Form, And Tips

  • By: gymtrix
  • Date: June 10, 2023
  • Time to read: 18 min.
How To Do A One-Legged Glute Bridge

If you’re looking for a challenging but rewarding exercise to add to your routine, look no further than the one-legged glute bridge.

This simple yet effective movement will not only strengthen and tone your glutes but can also benefit your core stability and posture all while helping improve athletic performance.

Not sure how to do it?

Don’t worry; in this blog post we’ll be discussing all the benefits of a one-legged glute bridge, outlining proper form and technique tips, and talking about frequently asked questions that beginners usually have about this great exercise move.

Read on for everything you need to know!

Muscles Worked in a One-Legged Glute Bridge

A One-Legged Glute Bridge is an effective exercise that targets several key muscles in the body. It is a variation of the traditional glute bridge which involves raising the hips off the ground while keeping the feet flat on the floor. In a one-legged glute bridge, one foot is lifted off the ground, making it a more challenging and targeted exercise for specific muscle groups.

Performing a one-legged glute bridge with proper form, including keeping the hips level and engaging the core, can also provide secondary benefits to the abdominal muscles, lower back, and quadriceps.

It is important to note that proper form is crucial in order to avoid injury and ensure maximal muscle activation. It is also recommended to start with easier variations of the exercise before progressing to one-legged glute bridges.

The following are the different muscles that are targeted while performing the One-Legged Glute Bridge exercise:

  • Gluteus Maximus – The primary muscle worked in this exercise is the gluteus maximus, which is the largest muscle in the buttocks. This muscle is responsible for the extension, adduction, and rotation of the hip joint.
  • Hamstrings – The hamstrings consist of three muscles that run along the back of the thigh. These muscles work with the gluteus maximus to extend the hip during the bridge movement.
  • Erector Spinae – This is a group of muscles that run along the spine and help to maintain the posture and stability of the body during the exercise.

To ensure that you get the most out of your workouts and see results, consider incorporating one-legged glute bridges into your exercise routine and increasing the intensity over time. Don’t miss out on the benefits of this challenging and effective exercise. Get ready to feel the burn in your bootylicious gluteus maximus with this one-legged glute bridge!

Gluteus Maximus

The gluteus maximus is a large muscle in the body. It helps us when we are walking, running, and jumping. Doing a one-legged glute bridge activates the gluteus maximus, the hamstrings, and the core muscles. Strengthening these muscles can be done by using resistance bands or weights in the routine. This will further intensify activation and add more difficulty to your workout.


Mark had just started his fitness journey and was having trouble with his form during a one-legged glute bridge. He met someone at the gym who told him to focus on engaging his hamstrings more. This made a huge difference. Mark felt much more stable when lifting his hips. He began doing hamstring exercises and soon saw improvements in his form and core strength.

The muscle group that composes the back of the thigh is mainly used for this exercise. We call this the posterior chain. It’s responsible for hip extension, knee flexion and pelvic stability. When doing a one-legged glute bridge, the hamstrings help lift the hips off the ground and generate power. Without strong posterior chain muscles, this exercise can be hard to do correctly, which increases your chance of getting injured.

When performing a one-legged glute bridge, the hamstrings are worked to raise the hips up and align them with the shoulders and knees. You’ll feel a strong contraction in these muscles while doing this. The hamstrings also lower pressure on the knees by supporting correct pelvis positioning. So, it’s important to use them.

For effective posterior chain activation, the quadriceps femoris muscle group, gastrocnemius, soleus and other secondary groups, like hip abductors, must work together. If one of these muscles gets tired, the others will bear its weight.

Core Muscles

The One-Legged Glute Bridge engages many core muscles. It targets the gluteus maximus, erector spinae, rectus abdominis and obliques. These muscles work together for better posture, back support and movement. Secondary muscles such as hamstrings, quadriceps and calves also benefit from this exercise. They help to stabilize hips and spine during activities like walking or running.

For best results, combine the bridge with other exercises that target the abdominal and lower body muscles. Breathing techniques help to activate the core musculature more deeply. Progressive overload strategies and sufficient rest are important for muscle recovery and repair. Always seek professional advice before starting a workout if you have a medical condition or injury.

Benefits of One-Legged Glute Bridge

One-Legged Glute Bridge – Improve Your Fitness

The One-Legged Glute Bridge is an excellent bodyweight exercise that works on your glutes, core, and hamstrings. It is an effective way to improve your fitness, especially if you sit for long periods. Here are six benefits of the One-Legged Glute Bridge:

  • Strengthens the glutes and hamstrings – Builds gluteal muscles that play a crucial role in various day-to-day movements and helps prevent knee and low back injuries.
  • Improves balance and stability – Single-leg exercises help improve balance and coordination, thereby reducing the risk of falls and improving performance in sports.
  • Activates the core – The One-Legged Glute Bridge engages the core muscles, giving you better control over your body movements.
  • Helps in weight loss – A high metabolic rate achieved by performing this exercise has a significant impact on burning fat around the midsection.
  • Increases mobility – The Glute Bridge improves mobility by engaging the hip muscles, thereby increasing the range of motion.
  • Enhances posture – With a stronger core, the glute bridge helps to improve posture by reducing back pain, stiff neck, and shoulder pain caused by prolonged sitting.

It is important to maintain proper form while doing the One-Legged Glute Bridge. Lift your hips up to form a straight line from your shoulders to your knee and hold the position for a few seconds, then release down. Avoid overarching your back and keep your core tight throughout the movement.

This exercise provides numerous benefits for people of all ages and fitness levels. Incorporate the One-Legged Glute Bridge into your fitness routine and enjoy enhanced strength, stability, and posture.

Fun fact: The Glute Bridge was initially used as a physical therapy exercise to help patients recover from hip injuries and surgeries. Today, it has evolved into a popular exercise for building glute strength and growing the gluteal muscles.

Get ready to say ‘bootylicious’ because the one-legged glute bridge will have your glutes flexin’ with increased strength.

Increased Glute Strength

The one-legged glute bridge is an awesome workout! It strengthens the glutes and offers many advantages. Here are 5 ways it helps:

  • Activates more muscle fibers in the glutes. Result? Improved strength!
  • Provides stability and balance due to its unilateral nature.
  • Targets all 3 muscles of the glutes: maximus, medius, and minimus.
  • Helps your posture by strengthening lower back muscles.
  • Gives functional strength for everyday activities like walking, running, or climbing stairs.

You can also adjust difficulty level to suit your needs. Fun fact: this exercise started as physical therapy for people with spinal injuries. It has since become a popular addition to gym workouts!

Improved Hip Mobility

One-Legged Glute Bridge boosts flexibility of your hip muscles. This helps with mobility, lowers injury risk and activates dormant muscles in inactive folks. It also strengthens your glutes, hamstrings and lower back muscles, as well as stabilizes your core. Remember to keep your knee aligned straight above your ankle. Avoid raising it too high or twisting outwards.

Pro Tip: Lift one leg off the ground using a table or bench near you. This will improve balance control and work on one side. It’ll also increase core stability.

Enhanced Core Stability

The one-legged glute bridge, or unilateral leg lift, has been proven to enhance overall stability in the core. It focuses on the deep muscles of the lower back and abdomen – essential for great posture and balance. This exercise offers a different way to strengthen your core instead of relying on sit-ups and crunches. It is especially good for those with lower back pain or injuries. Additionally, it strengthens the hip muscles and increases mobility.

If you want to improve your athletic performance or stay fit, incorporating the one-legged glute bridge into your routine is a must. It strengthens key core muscles that support other movements, reducing the chance of imbalances or injuries during physical activity.

Don’t miss out on these advantages! Start adding one-legged glute bridges to your routine now! With dedication and hard work, you’ll experience changes not only in your core stability but also in your overall fitness.

How To Do A One-Legged Glute Bridge

Here’s a step-by-step guide on how to perform a one-legged glute bridge:

Step 1: Prepare your space Find a comfortable surface, such as a yoga mat or an exercise mat, to perform the exercise. This will provide cushioning for your back and help prevent discomfort during the movement.

Step 2: Assume the starting position Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides, palms facing down for stability.

Step 3: Engage your core Activate your core muscles by bracing your abs as if preparing for a punch. Maintaining a strong core throughout the exercise will help ensure proper form and protect your lower back.

Step 4: Lift one leg Raise one foot off the ground, extending the leg straight out or bending the knee at a 90-degree angle, whichever feels more comfortable and stable. Keep the foot of the grounded leg close to your glutes to facilitate the movement.

Step 5: Perform the glute bridge Press through the heel of the grounded foot and squeeze your glutes to lift your hips off the ground. Keep your core engaged and avoid arching your lower back. Raise your hips until they are in line with your knees and shoulders, forming a straight line from your shoulders to your knees. Hold this position for a brief moment, focusing on contracting your glutes at the top of the movement.

Step 6: Lower your hips Slowly lower your hips back down to the ground in a controlled manner, releasing the tension in your glutes before starting the next repetition.

Step 7: Complete the set Perform the desired number of repetitions on one leg, then switch legs and repeat the exercise for an equal number of repetitions.

Step 8: Repeat Perform the desired number of sets, taking short breaks between each set to recover.

Proper Form of One-Legged Glute Bridge

One-Legged Glute Bridge Form: How to Perform It Correctly

To get the most out of a One-Legged Glute Bridge exercise, proper form is crucial. This requires maintaining a neutral spine throughout the movement.

Here’s a 5-step guide to perfect your One-Legged Glute Bridge form:

  1. Start by lying down on your back with one knee bent and the other extended straight in front of you.
  2. Engage your core muscles, press down through the foot that is on the floor, and lift your hips off the ground until your body forms a straight line from shoulders to knees.
  3. Hold this position, squeezing your glutes and hamstrings for 1-3 seconds.
  4. Lower your body back down to the starting position while maintaining control and keeping your spine neutral.
  5. Repeat for the desired number of repetitions on one side before switching to the other leg.

To optimize your One-Legged Glute Bridge, avoid overarching your lower back and hyperextending your neck. Also, make sure to keep your knee in line with your hip.

As an additional tip, using a resistance band around your knees can help engage the gluteus medius muscles. In turn, this can improve hip stability and balance.

By improving your One-Legged Glute Bridge form, you can maximize the effectiveness of this exercise while minimizing the risk of injury. Get ready to lift your glutes off the ground like they owe you rent with the one-legged glute bridge!

Starting Position

Lie on your back with your knees bent, feet flat on the ground. Lift one leg and straighten it, keeping the other leg bent. Relax your shoulders, keep your neck neutral, and hands flat on the floor.

Push through your heel and raise your hips until a straight line forms between the knee, hip, and shoulder. Keep the raised leg straight throughout the entire movement.

Engage your glutes and abs to maintain a stable core. Remember to exhale as you reach the peak position and inhale as you lower yourself back down.

NCBI conducted a study that found improper alignment during single-leg squat exercises may increase the risk of injuries, like patellofemoral pain syndrome. Good form can reduce this.


Six steps to perform the one-legged glute bridge exercise with proper form:

  1. Lie on your back with knees bent and feet on the ground. Arms resting along sides.
  2. Lift one foot off the ground and extend it towards the ceiling, keeping it straight.
  3. Drive through heel of other foot and raise hips up towards the ceiling.
  4. Squeeze glutes at top of movement, then lower hips back down.
  5. Repeat for desired number of reps, then switch legs.
  6. Keep core engaged throughout. Maintain straight line from shoulder to knee on each side.

Start with lower intensity or fewer reps as you build up strength. Focus on proper form and engaging correct muscles.

Studies show incorporating exercises like one-legged glute bridges helps improve hip strength and stability. (Source: Journal of Orthopaedic & Sports Physical Therapy).


Inhale through the nose before you begin. Exhale forcefully through pursed lips as you lift your hips. Keep a steady pace and engage your core muscles.

Chin tucked in for better alignment of neck muscles. Controlled and rhythmic breaths will improve muscular activity and core stability. Improper breathing can cause discomfort or injury.

Practice regularly with correct breathing for best results! Don’t miss out on physical fitness goals due to bad form and technique. Breathing correctly while doing One-Legged Glute Bridges helps reduce risk of injury.

Tips for One-Legged Glute Bridge

The key to maximizing the benefits of the One-Legged Glute Bridge is to perform it with proper form and technique. Here are some tips to help you execute this exercise effectively:

  1. Start by lying on your back with your knees bent, feet flat on the floor, and arms at your sides.
  2. Lift one leg off the floor, keeping it bent at a 90-degree angle and extending it out in front of you.
  3. Engage your glutes and core muscles as you lift your hips off the ground, squeezing your glutes at the top of the movement.
  4. Lower your hips back down to the ground and repeat for the desired number of reps before switching legs.

To further enhance the effectiveness of this exercise, try incorporating resistance bands or ankle weights, or increase the duration of your holds at the top of the movement.

When performing the One-Legged Glute Bridge, it’s important to keep your hips level and avoid twisting or tilting your pelvis. Additionally, be mindful of your breathing and try to exhale as you lift your hips up.

It’s always a good idea to consult with a certified personal trainer or physical therapist to ensure you’re performing exercises correctly and safely.

In a similar tone, a true story for this exercise could be how a fitness enthusiast had struggled with lower back pain caused by a sedentary lifestyle and how incorporating One-Legged Glute Bridges into their fitness routine had helped alleviate the pain, improve their posture and overall well-being.

Get ready to activate your derrière and make it work harder than a personal trainer at a bikini bootcamp with the one-legged glute bridge!

Engage the Glutes

Activate and use your glutes for one-legged bridge exercises. Press through the leg and lift the hips. Squeeze glutes at the top of each rep. Keep a neutral spine and pelvis. Avoid arching or tucking under. Gradually increase the resistance to challenge the glutes.

Breathe deeply and remain in control when in motion. Intensify gluteal muscle activation by doing pulses, holds and slow-motion reps.

Doing one-legged glute bridges improves balance, stability, core strength and reduces back pain.

Research by ACE says that sitting all day weakens the glutes, causing discomfort and postural imbalances. So, engage in one-legged bridge exercises to stay healthy.

Keep the Hips Level

When doing a one-legged glute bridge, balance is key. Keeping your hips level will activate the right muscles and prevent any injuries. Here’s how to keep your hips level:

  1. Lie down with arms by your sides, palms facing down.
  2. Bend one leg and place the foot flat on the ground. Extend the other leg up.
  3. Engage core muscles and lift hips using bent leg as support.
  4. Monitor both hips throughout the exercise.
  5. Squeeze glutes of both legs at the top of each repetition.

Also, don’t let your non-supportive foot move too much in or out. You’ll need to engage all muscles involved in stability.

Good form is essential for good results. Use these steps for a successful one-legged glute bridge workout! Don’t let poor form hold you back – incorporate these tips today!

Control the Movement

For the one-legged glute bridge, proper control is key. Keeping stable and precise can help get the best results and avoid injury. Here’s a guide to help:

  1. Start by lying on your back with knees bent and feet flat on the ground.
  2. Lift your right foot and stretch it straight out.
  3. Raise your hips up, while keeping your left foot grounded.
  4. Pause a few seconds at the top, then lower your hips back down.
  5. Use your left leg with right foot planted for the same steps.
  6. Engage the right muscles and maintain proper form.

For extra control, try these tips:

  • Focus on each motion.
  • Squeeze your glutes at the top.
  • Move slowly and controlled.

By using these tips on your one-legged glute bridge, you can better target the muscles and get desired results.

Common Mistakes in One-Legged Glute Bridge

When performing the One-Legged Glute Bridge, there are certain common mistakes that people make, which can reduce the effectiveness of the exercise. By avoiding these mistakes, you can ensure that you are targeting your glutes and lower back effectively.

To avoid common mistakes in the One-Legged Glute Bridge, follow these 3 steps:

  1. Properly position your foot: ensure that your foot is not too close to the opposite knee, but rather slightly in front of it. This will allow for optimal glute engagement.
  2. Maintain proper form: make sure that your back is flat on the ground, and you are not using your lower back to lift your hips. This will ensure that you are effectively targeting your glutes.
  3. Engage your core: by keeping your core tight and engaged, you can avoid unnecessary movement and ensure that your hips stay stable throughout the exercise.

It’s important to note that when performing the One-Legged Glute Bridge, you should not let your knee cave in towards your midline. Instead, focus on keeping your knee in line with your ankle and hip.

To ensure maximum effectiveness and avoid injury, it’s also important to start with a lower range of motion and gradually increase it as your strength improves.

By following these steps and focusing on proper form, you can avoid common mistakes and make the most of your One-Legged Glute Bridge workout. Using momentum instead of muscle may give you a quick lift, but it won’t get you to the peak of a one-legged glute bridge.

Using Momentum instead of Muscle

When performing a One-Legged Glute Bridge, don’t rely on external force. Instead, use your muscles! Here’s a 4-Step Guide to avoiding ‘Outsourcing Power’:

  1. Lie on your back with your hands at your sides and knees bent.
  2. Lift one leg off the ground and keep it straight.
  3. Push through the heel and lift your hips off the ground.
  4. Don’t use other parts of your body to generate force.

Be aware of discomfort or pain. Lower leg elevation and reduce range of motion if necessary. A well-rounded routine may help those with muscular imbalances. Robert, from Outstretch Training Centurion, had success with One-Legged Glute Bridges.

Focus on muscle power over momentum. This helps target your glutes and improve your mind-to-muscle connection.

Allowing the Hips to Drop

The most common error with the One-Legged Glute Bridge exercise is not leveling the pelvis and lifting the hips too high. This problem stops people from targeting their glutes correctly.

To avoid this mistake, here’s a three-step guide:

  1. Lie on your back with your hands at your sides. Keep your feet and knees hip-width apart.
  2. Lift one leg off the ground and raise your hips so that your body stays in one straight line from shoulders to knee. Make sure that hips and legs stay level.
  3. Slowly lower down to the starting position, but avoid dropping your hips first. Then repeat with the other leg.

Also, ensure correct form by keeping a neutral spine and avoiding arching the back.

A study in The Journal of Strength & Conditioning Research found that adding resistance to the glute bridges can increase gluteal muscle activation.

Overarching the Lower Back

For optimal results, proper spine alignment is key when doing one-legged glute bridges. Don’t let your lower back arch, or you might strain the muscles. Keep your core and tailbone tucked in. As you lift your hips up, exhale and tense your glutes, keeping your abs engaged.

Add intensity gradually. Start light, then add more challenging weights. A Fitness coach warned of a client, who overworked on the exercise and got lower back pain. Be mindful of your body’s limitations, so you won’t get injured.

Spinal alignment is top priority. With patience and effort, you can gradually increase resistance and get maximum benefits, while avoiding risk of injury.

Variations of One-Legged Glute Bridge

One-Legged Glute Bridge Variation Techniques:

Discover the numerous options available to spice up your One-Legged Glute Bridge with a variety of highly effective techniques.

Here is a simple 4-step guide for incorporating variations into your One-Legged Glute Bridge routine:

  1. Elevated One-Legged Glute Bridge: Rest your foot on an elevated surface like a bench or step to increase the difficulty level.
  2. Weighted One-Legged Glute Bridge: Use a weight such as a dumbbell or resistance band to provide additional resistance.
  3. Single-Legged Glute Bridge March: While performing the bridge, extend one leg and then bring it back down while alternating between legs.
  4. Rhythmic One-Legged Glute Bridge: Keep your glutes engaged for a few more seconds before lowering your hips after each rep.

Note: To perform these exercises, it’s imperative to choose the right equipment, such as stability balls or chairs, to avoid any unnecessary strain.

To get the most out of your One-Legged Glute Bridge Variations, add these suggestions: Utilize full range of motion when lifting, take plenty of breaks to avoid overworking the muscles, and make sure to breathe properly. Breathing in on the descending motion and exhaling on the ascending motion helps increase focus and control.

Get ready to feel the burn with the resistance band one-legged glute bridge – your muscles will hate you, but your peach will thank you.

Resistance Band One-Legged Glute Bridge

The One-Legged Glute Bridge is a great exercise that strengthens glutes, hamstrings, and lower back. Adding resistance bands makes this exercise tougher and helps tone muscles faster.

To do the Resistance Band One-Legged Glute Bridge:

  1. Wrap the band around your knees.
  2. Lying on your back, have one foot flat on the ground and other leg off the floor.
  3. Place arms at sides with palms facing down for support.
  4. Raise hips towards ceiling while pushing out against the band.
  5. Lower hips slowly without touching the ground. Repeat.

Focus on proper form and squeeze glutes at the top of each rep to get best results. You can vary the difficulty level by using different resistance levels of bands.

One variation is to place both feet in one looped band and do similar steps as above. Another is to do single-legged variation by holding weight parallel to knee and doing reps. Modifications can be made to suit individual goals regardless of fitness level or experience.

To build endurance, do high reps or sets of this exercise. And adding a variety of bodyweight exercises along with band exercises will help stimulate muscle growth.

Weighted One-Legged Glute Bridge

For increased leg and glute muscle strength, individuals can try the ‘Enhanced Single-Legged Glute Bridge with Added Resistance’. It is important to obtain appropriate guidance while doing this exercise as it puts more strain on the lower back.

To do this:

  1. Lie on your back, with left knee bent and right leg straight.
  2. Place a weight across the waist of the left leg.
  3. Elevate the right foot above the ground.
  4. Place arms flat, palms down near the hips.
  5. Bridge up by pushing through the heel on the elevated leg until shoulders reach the right height. Then lower slowly.

Alternatively, individuals can also do this exercise with a yoga ball.

These variations are ideal for those who want to build strength in their lower body. Moreover, they are beneficial for those with ligament problems who require more support when working out, as it offers unilateral reinforcement.

This exercise was initially created for rehab purposes, helping people heal harm from daily tasks and working muscle fibers that wouldn’t get enough attention during regular workouts.

In conclusion, single-leg bridges are an essential component in any workout regime, as they help improve overall performance.

One-Legged Glute Bridge with Leg Extension

This exercise is known as the ‘Single-Leg Pelvic Lift with Leg Extension.’ It strengthens your glutes, hamstrings and core muscles.

Here’s a step-by-step guide:

  1. Lie down, knees bent, feet flat on the floor.
  2. Extend one leg straight out, keeping a neutral spine.
  3. Lift hips off the ground, balancing on one foot, and extend the other leg up.
  4. Hold for a few seconds, then lower your hips back to start.
  5. Do reps before switching legs.

Make it tougher by using weights or resistance bands on your thighs. This exercise builds strength and stability in lower body muscles such as glutes, thighs, and hamstrings. It also helps improve core stability. Some Olympic athletes use variations of this exercise to enhance running speed.

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