Single Leg Glute Bridge
Trains the glutes. No equipment needed. One of our free programs uses it, across 8 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Single Leg Glute Bridge
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×10–20the shape they run most (4 sessions)
1:30typical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Strong Curves (Beginner) | Workout B — Phase 1, Workout B — Phase 2 | 3×10–201×10–20 2×10–20 | Fixed weights |
See it in action
Watch the Single Leg Glute Bridge progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Single Leg Glute Bridge trains
Technique
How to do the Single Leg Glute Bridge
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart, arms at your sides. Extend one leg straight out, keeping your thighs in line with each other.
- Press through the heel of your planted foot to lift your hips towards the ceiling until your body forms a straight line from your shoulders to your extended foot.
- Squeeze your glutes at the top of the movement, keeping your hips level.
- Slowly lower your hips back to the floor with control. Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Keep your hips level throughout the movement; do not let the side of the extended leg drop.
- Drive through your heel, not your toes, to maximize glute activation.
- Exhale as you lift your hips and inhale as you lower them.
- Avoid arching your lower back; the lift should come from your glutes, not your spine.
Substitutes
Swap Single Leg Glute Bridge for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Single Leg Glute Bridge for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.