Single-Leg Glute Bridge

HingeBW

Glute bridge performed with one leg extended or lifted, doubling the load on the working hip and exposing asymmetries — a common rehab and warm-up progression.

Demo: Bret Contreras / The Glute Lab

Sets

2

Reps

10-15 per side

Rest

30s

Contraindications

SI joint dysfunction may be provoked by asymmetric loading — reduce range of motion if painful. Avoid aggressive lumbar extension compensation.

Setup

Lie supine, one knee bent with foot flat, other leg extended straight or held at 90 degrees off the floor.

Execution

  1. 1Brace core, keep hips level
  2. 2Drive through the single planted heel to lift hips
  3. 3Squeeze the working glute hard at the top
  4. 4Avoid letting the free hip drop or rotate open
  5. 5Lower under control

Key cues

  • Keep both hips level
  • Drive the working heel
  • Squeeze the glute at the top
  • Don't let the pelvis rotate toward the free leg

Common faults

  • Hip of the free leg dropping or rotating open
  • Compensating with lumbar hyperextension
  • Free leg swinging for momentum
  • Insufficient hip drive from the working glute

Tweaks

  • Add a mini-band above the working knee
  • Elevate the working foot on a low box
  • Progress load with a light dumbbell on the hip once controlled

Regressions

Glute Bridge (Bodyweight)

Progressions

Single-Leg Hip Thrust

Muscles

Primary: Gluteus Maximus

Secondary: Gluteus Medius, Hamstrings, Core

Notes

A staple corrective exercise in physical therapy settings for glute inhibition after injury.

Sources

Attribution: Bret Contreras