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Single Leg Glute Bridge

GlutesBodyweightBeginnerIsolation
Single Leg Glute Bridge — start position
Start
Single Leg Glute Bridge — finish position
Finish
Muscles worked
PrimaryGlutes
SecondaryHamstrings

How to do it

  1. 01

    Lay on the floor with your feet flat and knees bent.

  2. 02

    Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.

  3. 03

    Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.

  4. 04

    Extend as far as possible, pause and then return to the starting position.

In the app

Single Leg Glute Bridge needs no kit, so it appears whenever the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With cable
With bands

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