One-Legged Glute Bridge
BWBodyweightUnilateralStrength
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The One-Legged Glute Bridge is a bodyweight, unilateral strength exercise where you lie on your back, plant one foot flat with the other leg extended, and drive your hips upward by squeezing your glutes to form a straight line from knee to shoulder. Its primary purpose is to build glute strength, stability, and activation while addressing muscle imbalances between sides. It primarily targets the glutes, with secondary engagement of the hamstrings, core, and hip stabilizers, making it ideal for athletes, runners, or anyone improving lower-body power and injury resilience.
How to Perform One-Legged Glute Bridge
- 1Lie on your back on the floor with knees bent, feet flat on the ground hip-width apart, and arms at your sides.
- 2Extend your left leg straight up toward the ceiling, keeping it perpendicular to the floor; keep the right foot planted.
- 3Engage your core and squeeze your glutes, then press through your right heel to lift your hips toward the ceiling.
- 4Inhale as you prepare, then exhale as you drive your hips up, forming a straight line from right knee to right shoulder.
- 5Pause briefly at the top with glutes fully contracted, avoiding arching your lower back.
- 6Inhale as you slowly lower your hips back to the starting position, keeping control.
- 7Perform 8-12 reps per leg, then switch sides.
- 8Key form tips: Keep your pelvis level—avoid rotating hips; push through the planted heel only; common mistake is letting the working leg drop or knee flare out.
