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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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