Single Leg Glute Bridge
The Single Leg Glute Bridge primarily works the Biceps Femoris (Long Head), Gluteus Maximus, with secondary activation of the Erector Spinae, Rectus Femoris and stabilizer support from the Gluteus Medius, Rectus Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
The Single Leg Glute Bridge is a intermediate compound exercise requiring no equipment, following a hinge movement pattern. It primarily targets the Biceps Femoris (Long Head), Gluteus Maximus, with secondary engagement of the Erector Spinae, Rectus Femoris. As a unilateral push, each side is trained independently for balanced development.
Perform a glute bridge with one leg extended, supporting weight on one leg.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Push |
| Laterality | Unilateral |
| Primary | Biceps Femoris (Long Head), Gluteus Maximus |
| Secondary | Erector Spinae, Rectus Femoris |
Muscles Worked
The Biceps Femoris (Long Head), and Gluteus Maximus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Erector Spinae, and Rectus Femoris act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Gluteus Medius, Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Rectus Femoris (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Push hips back while maintaining flat back, lowering torso toward floor.
- Drive hips forward to return to upright position.
- Repeat.
Comments
- Perform equal reps on each side.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head), Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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