Single-Leg Glute Bridge Hold

Muscles worked by the Single-Leg Glute Bridge Hold

Primary

GlutesGluteus Maximus

Secondary

Lower BackErector SpinaeHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Single-Leg Glute Bridge Hold

1. Lie on your back with one knee bent and that foot flat, and lift the other leg so the thigh is roughly vertical.
2. Push through the heel of the planted foot and lift the hips until the body is straight from the knee to the shoulders.
3. Level the pelvis so the lifted side does not drop, and tuck the ribs down.
4. Hold the top position for the prescribed time, keeping the lifted knee still.
5. Lower the hips under control and repeat on the other side.

Form tips

• Watch the pelvis rather than the height: a level hip at a lower position beats a high, twisted one.
• Keep the planted heel close to the glute so the hamstring does not cramp.
• Extend the free leg straight if the position feels easy, but only while the pelvis stays level.

At a glance

Single-Leg Glute Bridge Hold in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Glute Bridge
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Barbell Glute Bridge
• Barbell Hip Thrust
• Dumbbell Hip Thrust
• Glute Bridge
• Glute Bridge Hold

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "single-leg-glute-bridge-hold",
  "name_en": "Single-Leg Glute Bridge Hold",
  "name_de": "Einbeinige-Glute-Bridge-Halt",
  "name_es": "Puente de Glúteo a Una Pierna Isométrico",
  "description_en": "The top of the single-leg glute bridge held for time: hips extended and level while one leg is lifted, so one glute carries the whole position.",
  "description_de": "Der obere Punkt der einbeinigen Glute Bridge, statisch gehalten: die Hüfte ist gestreckt und gerade, während ein Bein angehoben bleibt, sodass ein Gluteus die gesamte Position trägt.",
  "description_es": "La parte alta del puente de glúteo a una pierna mantenida en el tiempo: la cadera queda extendida y nivelada mientras una pierna permanece elevada, de modo que un solo glúteo sostiene toda la posición.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day",
    "glute_focus"
  ],
  "variation_group": "hip-thrust",
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Lie on your back with one knee bent and that foot flat, and lift the other leg so the thigh is roughly vertical.",
    "Push through the heel of the planted foot and lift the hips until the body is straight from the knee to the shoulders.",
    "Level the pelvis so the lifted side does not drop, and tuck the ribs down.",
    "Hold the top position for the prescribed time, keeping the lifted knee still.",
    "Lower the hips under control and repeat on the other side."
  ],
  "instructions_de": [
    "Leg dich auf den Rücken, ein Knie gebeugt mit flachem Fuß, und heb das andere Bein an, bis der Oberschenkel etwa senkrecht steht.",
    "Druck über die Ferse des aufgestellten Fußes und heb die Hüfte, bis der Körper vom Knie bis zu den Schultern gerade ist.",
    "Halte das Becken waagerecht, damit die angehobene Seite nicht absinkt, und zieh die Rippen nach unten.",
    "Halte die obere Position für die vorgegebene Zeit und lass das angehobene Knie ruhig.",
    "Senk die Hüfte kontrolliert ab und wiederhole das Ganze auf der anderen Seite."
  ],
  "instructions_es": [
    "Túmbate boca arriba con una rodilla flexionada y ese pie apoyado, y eleva la otra pierna hasta que el muslo quede casi vertical.",
    "Empuja con el talón del pie apoyado y eleva la cadera hasta que el cuerpo quede recto desde la rodilla hasta los hombros.",
    "Nivela la pelvis para que el lado elevado no caiga y lleva las costillas hacia abajo.",
    "Mantén la posición alta durante el tiempo indicado, con la rodilla elevada quieta.",
    "Baja la cadera de forma controlada y repite del otro lado."
  ],
  "tips_en": [
    "Watch the pelvis rather than the height: a level hip at a lower position beats a high, twisted one.",
    "Keep the planted heel close to the glute so the hamstring does not cramp.",
    "Extend the free leg straight if the position feels easy, but only while the pelvis stays level."
  ],
  "tips_de": [
    "Achte auf das Becken statt auf die Höhe: eine waagerechte Hüfte weiter unten schlägt eine hohe, verdrehte.",
    "Halte die aufgestellte Ferse nah am Gesäß, damit die Beinrückseite nicht verkrampft.",
    "Streck das freie Bein ganz aus, wenn die Position leicht fällt - aber nur solange das Becken waagerecht bleibt."
  ],
  "tips_es": [
    "Fíjate en la pelvis más que en la altura: una cadera nivelada un poco más abajo vale más que una alta y girada.",
    "Mantén el talón apoyado cerca del glúteo para que el isquiotibial no se acalambre.",
    "Estira del todo la pierna libre si la posición te resulta fácil, pero solo mientras la pelvis siga nivelada."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/single-leg-glute-bridge-hold-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "single-leg-glute-bridge-hold");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.