Single Leg Glute Bridge

A glute isolation exercise performed on one leg while lying on your back. Emphasizes unilateral glute activation and can be easily loaded with a dumbbell or barbell for progression.

Instructions

1. Lie on your back on the floor with knees bent and feet flat on the ground.
2. Position feet hip-width apart, with heels approximately 6-12 inches from your buttocks.
3. Lift one leg off the ground, pulling the knee toward your chest.
4. Place your hands beside your body, palms down for stability.
5. Drive through the heel of your standing leg, extending your hip upward.
6. Raise your glutes as high as possible, creating a straight line from your standing leg’s knee to your shoulders.
7. Pause briefly at the top, squeezing your glute muscles maximally.
8. Lower yourself back down to the starting position and repeat for the prescribed reps.
9. Complete all repetitions on one leg before switching to the other side.

Tips

• Keep the elevated leg’s knee bent at approximately 90 degrees throughout.
• Drive through your heel rather than your toes to maximize glute engagement.
• Avoid pushing through your neck or upper back; the power comes from hip extension.
• Control the lowering phase for increased time under tension.
• Perform 10-15 reps per leg; higher reps work well for this isolation exercise.
• This can be progressed by holding a dumbbell or barbell across your hips for added resistance.