Floor Single-Leg Glute Bridge
UpdatedStrengthen your glutes and improve balance! This single-leg bridge targets your core and posterior chain for a stronger, more stable you.
The Floor Single-Leg Glute Bridge mainly works the glutes & hips and core, with help from the hip abductors (outer thighs) and hamstrings. No equipment needed: it uses just your bodyweight.
Floor Single-Leg Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Hip Abductor (gluteus medius); Hamstrings
Floor Single-Leg Glute Bridge Variations and Alternatives
How to do the Floor Single-Leg Glute Bridge
Starting Position:
Lie on your back on a mat with your knees bent and feet flat on the ground, hip-width apart.
Keep your arms by your sides, palms facing down for stability.
Ensure your back is neutral and your spine is in a straight line.
Movement Instructions:
Press through your right foot to lift your hips off the ground, engaging your glutes and core. Your body should form a straight line from your shoulders to your knees at the top.
While holding the bridge position, extend your left leg straight up, keeping the knee aligned over the hip.
Hold this position for a moment, squeezing your glutes and making sure to keep your hips level.
Slowly lower your hips back down to the starting position while keeping the left leg extended.
Repeat the movement for the desired number of repetitions (e.g., 10-15) on this side.
After completing the repetitions, switch legs by placing your left foot flat on the ground and extending your right leg up. Repeat steps 1-5.
Tips for Success:
Focus on squeezing your glutes at the top of the movement for better activation.
Keep your shoulders relaxed and avoid arching your lower back.
If you feel discomfort in your lower back, adjust your body position or decrease the range of motion.
Floor Single-Leg Glute Bridge FAQs
What muscles does the Floor Single-Leg Glute Bridge work?
The Floor Single-Leg Glute Bridge mainly works the glutes & hips and core, with help from the hip abductors (outer thighs) and hamstrings. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Floor Single-Leg Glute Bridge?
None. The Floor Single-Leg Glute Bridge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Floor Single-Leg Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Floor Single-Leg Glute Bridge variations and alternatives?
Similar exercises include the Alternating Single-Leg Isometric Glute Bridge Hold, Straight-Leg Bridge Raise, Alternating Bridge Leg Lift and Chair Single-Leg Glute Bridge.
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