IntermediateIsolationHome or gym

Single-Leg Bridges: Same Floor, Less Help

Lifting one foot turns the bridge into a one-sided hip extension. The hips should stay level. If they twist, the load is too ambitious.

Single-leg glute bridge: start, lift and squeeze, and lower and return — Single-Leg Glute Bridge movement illustrations

The prescription

Sets: 3 sets
Reps: 6–10 reps each side
Rest: 1 min
Time: About 10 min

Equipment. Bodyweight, Mat

Muscles. gluteus maximus. Also hamstrings, core, gluteus medius

Starting position

Set up in a glute bridge with both feet down.
Lift one foot off the floor. The working knee stays bent.

How to move

Press through the working heel and lift the hips.
Keep the pelvis level. Do not let the free side droop.
Pause at the top, then lower with control.
Finish the set, then switch sides.

Common mistakes

Pushing with the hamstring cramp and cutting the squeeze short.
Rotating the pelvis to get the hips higher.
Holding the breath for the entire set.

Variations

Feet-elevated single-leg bridge
Banded single-leg bridge

Progressions

Elevate the shoulders on a couch for a single-leg hip thrust.

Regressions

Two-leg glute bridge
Shorter range on one leg

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it