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Single-Leg Glute Bridge

A one-leg hip lift that builds glutes and hamstrings with no equipment.

Category: red

Levels: Beginner to Elite

How to do it

1. Shoulders on the floor, one foot planted, the other leg straight up.
2. Drive the hip up until hip, knee and shoulder line up.
3. Squeeze at the top, keep the hips level. Switch legs each set.

Muscles worked

Glutes, hamstrings, core

Easier version

Keep both feet down and pause at the top.

Harder version

Elevate the working foot on a step.

Common mistake

Arching the lower back instead of squeezing the glutes.

Safety

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Glute bridge · 10–15 reps
2. Intermediate: Single-leg glute bridge · 8–12 reps each side
3. Advanced: Single-leg hip thrust, shoulders on a couch · 8–12 reps each side
4. Pro: Single-leg hip thrust, 3 s hold at the top · 6–10 reps each side
5. Elite: Single-leg hip thrust, foot raised on a chair · 6–10 reps each side