Single Leg Bridge
Description
The single-leg bridge performs a glute bridge with one foot on the floor and the other leg extended or raised. Training one leg at a time doubles the glute demand per side and exposes left-right imbalances.
Muscle Group
Equipment Required
Single Leg Bridge Instructions
- Lie on your back with knees bent, feet flat.
- Extend your left leg straight up toward the ceiling (or straight forward).
- Drive through your right heel to thrust your hips up.
- Squeeze your right glute at the top. Body forms a line from right knee to shoulders.
- Lower under control.
- Complete reps, then switch legs.
- Keep your hips level — do not let the unsupported side drop.
- Aim for 12 to 15 reps per leg.
Single Leg Bridge Form & Visual
Single Leg Bridge Benefits
- Doubles glute demand per leg
- Exposes left-right imbalances
- Builds single-leg hip extension strength
- No equipment needed
- Develops core anti-rotation
- Progresses to weighted single-leg bridges
Single Leg Bridge Muscles Worked
- Gluteus maximus (working leg)
- Hamstrings
- Core (anti-rotation)
- Erector spinae
Single Leg Bridge Variations & Alternatives
- Glute Bridge (two legs)
- DB Single-Leg Glute Bridge
- Elevated SL Hip Thrust
- Glute March
- Banded Single-Leg Bridge
