The Single Leg Glute Bridge is a beginner-friendly bodyweight strength exercise that targets the glutes, with the hamstrings and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesHamstrings, Abs
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Single Leg Glute Bridge
Lie on your back with both knees bent and your feet flat on the floor about hip width apart.
Lift one leg clear of the floor and hold it there, keeping both hip bones level.
Brace your trunk and press the planted heel down into the floor.
Drive your hips upward until your shoulders, hips, and working knee form one line.
Pause at the top and squeeze the working glute without arching your lower back.
Lower under control until your hips touch the floor, then repeat before switching sides.
02 The payoff
Why it earns its spot
Trains hip extension one side at a time so left to right differences become visible.
Needs no equipment, so it fits home, travel, and clinic programming.
Loads the glutes with almost no spinal compression.
03 Don't do this
Common mistakes
Letting the raised hip drop, which twists the pelvis and shifts load off the working glute.
Pushing through the toes instead of the heel, which pulls the hamstring in and often cramps it.
Hyperextending the lower back to fake height, which loads the lumbar spine instead of the hip.
Planting the foot too far from the hips, which turns the rep into a hamstring curl.
EGON Put it on record
Track it in EGON.
Log every set of the Single Leg Glute Bridge, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
