Home / Home workout exercises / Single-leg glute bridge

How to do Single-leg glute bridge

Single-leg glute bridge works the Glutes (one side at a time), hamstrings with no equipment. Key cue: “One leg straight. Push up through the heel of the planted foot”

GlutesMediumNo equipmentQuietOne side at a time

Steps

  1. Lie on your back with knees bent, then straighten one leg
  2. Push through the heel of the planted foot to lift your hips
  3. Keep your hips level and lower slowly

How many: 8–12 reps per side

Muscles worked

Glutes (one side at a time), hamstrings

Common mistakes

Easier or harder

EasierBend the free leg and hug it to your chest
HarderPause 2 sec at the top

Build a glutes routine with a timer

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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.

Keep going in the app (free, no sign-up)Tanren is a habit and weight tracker. Log today’s home workout with the routine picker and timer — it checks your workout habit for you. Add it to your Home Screen — 10 seconds a day.