Glutes / Beginner / Isolation (single joint)

Single Leg Glute Bridge

An isolation bodyweight exercise for the glutes, with the hamstrings assisting.

At a glance

Primary

Glutes

Secondary

Hamstrings

Equipment

Bodyweight

Movement pattern

Hip extension

Level

Beginner

Type

Glutes, Isolation (single joint), One side at a time, Balance / unstable

How to do it

1. Lay on the floor with your feet flat and knees bent.
2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
4. Extend as far as possible, pause and then return to the starting position.

Common mistakes

• ✗ Arching the lower back to finish the rep.

  Why it hurts: The movement comes from the lumbar spine instead of the hips, compressing the lower back.

  ✓ Instead: Tuck the chin and ribs, tilt the pelvis slightly backward and stop when the hips are level with the knees and shoulders.

• ✗ Feet too far forward or too close.

  Why it hurts: Too far loads the hamstrings (and may cramp them); too close loads the knees.

  ✓ Instead: At the top, the shins should be vertical.

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