Single Leg Glute Bridge

Muscles worked by the Single Leg Glute Bridge

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

1. Lie on your back with one knee bent, foot flat, the other leg extended straight.
2. Brace the core and squeeze the glute on the working side.
3. Drive the hips up by pressing through the working heel.
4. Pause at the top with the body in a straight line from shoulders to knee.
5. Lower under control. Complete reps per side, then switch.

Form tips

• Keep the extended leg in line with the working thigh.
• Squeeze the glute hard at the top — do not push with the lower back.
• Slow the lowering phase for more stimulus.

At a glance

Single Leg Glute Bridge 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",
  "name_en": "Single Leg Glute Bridge",
  "name_de": "Einbeinige Glute Bridge",
  "name_es": "Puente de Glúteo a Una Pierna",
  "description_en": "A unilateral glute bridge that loads one glute at a time and helps even out side-to-side imbalances.",
  "description_de": "Eine einseitige Hüftbrücke, die einen Gluteus zur Zeit belastet und Seitenungleichgewichte ausgleicht.",
  "description_es": "Un puente de glúteo unilateral que carga un glúteo a la vez y ayuda a corregir desequilibrios laterales.",
  "category": "strength",
  "force_type": "push",
  "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, foot flat, the other leg extended straight.",
    "Brace the core and squeeze the glute on the working side.",
    "Drive the hips up by pressing through the working heel.",
    "Pause at the top with the body in a straight line from shoulders to knee.",
    "Lower under control. Complete reps per side, then switch."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken, ein Knie gebeugt mit flachem Fuß, das andere Bein gerade ausgestreckt.",
    "Spanne den Rumpf an und drücke den Gluteus der Arbeitsseite zusammen.",
    "Drücke die Hüften nach oben über die Arbeitsferse.",
    "Halte oben kurz inne, der Körper bildet eine gerade Linie von Schulter bis Knie.",
    "Senke kontrolliert ab. Wiederholungen pro Seite, dann wechseln."
  ],
  "instructions_es": [
    "Acuéstate boca arriba con una rodilla flexionada y el pie plano, la otra pierna extendida recta.",
    "Activa el core y contrae el glúteo del lado que trabaja.",
    "Empuja las caderas arriba presionando con el talón de trabajo.",
    "Pausa arriba con el cuerpo en línea recta de hombros a rodilla.",
    "Baja con control. Repeticiones por lado, luego cambia."
  ],
  "tips_en": [
    "Keep the extended leg in line with the working thigh.",
    "Squeeze the glute hard at the top — do not push with the lower back.",
    "Slow the lowering phase for more stimulus."
  ],
  "tips_de": [
    "Halte das gestreckte Bein in einer Linie mit dem Arbeitsoberschenkel.",
    "Drücke den Gluteus oben fest zusammen — nicht aus dem Rücken drücken.",
    "Verlangsame die Negativbewegung für mehr Reiz."
  ],
  "tips_es": [
    "Mantén la pierna extendida en línea con el muslo de trabajo.",
    "Contrae el glúteo arriba — no empujes desde la zona lumbar.",
    "Ralentiza la fase de bajada para más estímulo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/single-leg-glute-bridge-start.webp",
      "peak": "images/flat/single-leg-glute-bridge-peak.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");

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.