Single-Leg Glute Bridge

The Single-Leg Glute Bridge is a beginner-level strength exercise that targets glutes, hamstrings and supports core.

• Builds strength and control in glutes, hamstrings.
• Trains a fundamental hinge movement pattern used in daily life.

1. 1

   Set up for the Single-Leg Glute Bridge: {setup}.

2. 2

   Push your hips back and hinge forward with a flat, neutral spine.

3. 3

   Lower until you feel a deep stretch in the hamstrings, keeping the weight close to your legs.

4. 4

   Drive your hips forward to stand tall and squeeze your glutes at the top.

• Initiate every rep from the hips, not the lower back.
• Keep the bar or weight in contact with your legs.

• Rounding the lower back under load.
• Bending the knees too much and turning it into a squat.

• Master the hinge with no load first.
• Never jerk the weight — build tension before you pull.

Practice the hip-hinge against a wall or with a dowel on your back.

1. 1.Add load in small steps or slow the lowering.
2. 2.Progress to single-leg hinge patterns.

General guidance — adjust based on your experience and goals.