Get your dream butt with the single leg bridge exercise

In the journey to achieve a healthier, stronger body, one often underestimated area deserves our full attention: lower body strength. If you’ve ever wondered how to sculpt lean, toned legs and a firm butt, you’re in the right place as we focus on the single leg bridge exercise.

The importance of lower body strength cannot be overstated. It’s the foundation of our everyday movements, from walking and climbing stairs to lifting groceries and maintaining posture.

woman on floor in gym doing single leg glute bridge

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By strengthening our lower body, we not only enhance our physical capabilities but also reduce the risk of injuries.

The single-leg bridge exercise isn’t just another mundane exercise. It’s a dynamic, functional exercise that targets key muscle groups, including the glutes, hamstrings and core. 

What is a single leg glute bridge?

A glute bridge is just what it sounds like, a bridge made with your body, which targets your glutes, hamstrings, lower back and core muscles. 

By lifting one leg off the ground during the bridge, you increase the challenge and intensity of the exercise by forcing one leg to stabilize your body, instead of using both legs to do so. 

It is a great exercise to improve your glute strength and muscle imbalances of your glutes.

Muscles targeted during single leg glute bridge

The glute bridge is a posterior chain exercise that can be done with your body weight or with added weight.

The primary muscles target: 

Glute muscles: Your glutes are made up of three muscles (gluteus maximus, gluteus minimus and gluteus medius). The gluteus maximus is the most affected.

Secondary muscles:

Glute bridges also work the hamstrings, abdominal muscles and core muscles. 

How to do single leg glute bridge

single leg bridges AMRAP
  • Lie on an exercise mat on your back and with your left foot on the ground.
  • Raise one right leg off the floor and straight into the air while bending the left knee 90 degrees.
  • Extend your arms to the sides and tighten your core.
  • Push down with your left heel, elevating your hips off the ground.
  • Lower your hips back down and push back up through your left foot.

Tips for maintaining proper alignment:

  • Keep your head and neck relaxed on the floor. Do not lift them.
  • Press through your heel to lift your hips; don’t let your toes do the work.
  • Make sure your knees stay in line with your hips, not splaying outward.

Common mistakes to avoid:

  • Don’t arch your back too much. Keep it in a straight line.
  • Avoid letting your lifted knee point outward. Keep it facing forward.
  • Don’t rush through the exercise. Go slow and controlled for best results.

Variations and progressions

Single-Leg glute bridge with added weight:

You can make it more challenging by adding some weight. You can use a dumbbell or kettlebell. Hold it on your hips as you lift them up. The weight makes your muscles work even harder.

Single-leg bridge on an unstable surface:

This single-leg variation is a bit trickier. Instead of the solid ground, you can do the single-leg bridge on a soft, wobbly surface like a Bosu ball. It’s like trying to balance on a bouncy surface. This really tests your balance and strengthens your core and hip stability.

Bosu ball trainer

Bosu ball

26-inch ball increases the difficulty of workouts and builds strength faster by forcing the engagement of more muscles

Regular glute bridge:

Keep both feet on the floor through the entire range of motion. You can do this with just your body weight or add resistance using a barbell.

Benefits of glute bridges

Glute bridges offer several benefits, including:

  1. Increases glute activation: Glute bridges are great way to target the glutes and can increase glute activation. The single leg exercise requires the isolation of one leg and glute at a time.
  2. Reduces lower back strain: Glute bridges can help reduce lower back strain, as they do not require a heavy load to be placed on the lower back as with other posterior chain exercises.
  3. Improves athletic performance: The glute bridge exercise builds the muscles you need for running, jumping and other activities. Strong glutes help thrust and move your body.
  4. Stronger core: The single-leg bridge works your core muscles too. The exercise increases your core stability which can be great for your posture and protecting your back. When they get strong, it helps you sit up straight and not hurt your back.
  5. Improves balance: Balancing on one leg while lifting your body works on your stability, helping you stay steady on your feet.
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