Glutes
Glute Bridge Single Leg
The Glute Bridge Single Leg is a strength exercise with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 46%, gluteus medius 13% and hamstrings (biceps femoris) 11%.
Also known as: single leg bridge
How to do it
- Lie on your back on a mat with your knees bent and feet flat, hip-width apart.
- Lift one foot and straighten that leg so both thighs stay parallel.
- Brace your core and rest your arms flat by your sides.
- Drive through the heel of the grounded foot and lift your hips until your shoulders, hip and knee form a straight line.
- Squeeze the glute at the top, then lower your hips to the mat under control and finish all reps before switching sides.
Tips
- Keep both hip bones at the same height the whole rep.
- Press the arms into the mat for extra stability.
Common mistakes
- Letting the hip of the raised leg drop toward the floor.
- Pushing through the toes of the working foot.
- Arching the lower back to get higher.
Muscles worked by the Glute Bridge Single Leg
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
From the floor the range is shorter; same muscles. One working leg adds pelvic control. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.
Glute Bridge Single Leg alternatives
Same equipment
Different equipment
- B-Stance Hip Thrust
- Band Hip Thrust Single Leg
- Banded Glute Bridge
- Banded Hip Thrust
- Dumbbell Glute Bridge
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Glute Bridge Single Leg work?
Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.
Is the Glute Bridge Single Leg good for beginners?
Yes. The Glute Bridge Single Leg is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Glute Bridge Single Leg?
For example the B-Stance Hip Thrust, Band Hip Thrust Single Leg and Banded Glute Bridge. They train mostly the same muscles, some with different equipment.
How do you make the Glute Bridge Single Leg harder?
Add weight or reps, or move on to the B-Stance Hip Thrust and Single Leg Hip Thrust.
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
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