Which muscles does the single leg glute bridge work?

The single leg glute bridge mainly works your glutes. It also involves your hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the single leg glute bridge in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Single Leg Glute Bridge: how to do it and muscles worked

The single leg glute bridge mainly works your glutes, with help from your hamstrings. You need bodyweight (no equipment).

Muscles worked

Main

Glutes

Helping

Hamstrings

How to do the single leg glute bridge

1
Lie on your back with your knees bent and feet flat. Lift one leg straight up so your thigh lines up with your other thigh, and place your arms by your sides.
2
Push through the heel of your planted foot to raise your hips until your body forms a straight line from knee to shoulder. Squeeze your glute at the top.
3
Hold for 1 second, then lower slowly in 2 to 3 seconds. Breathe out as you lift. Finish all reps on one leg before switching.

Form tip: Keep your hips level and do not arch your lower back. Drive through your heel instead of your toes to hit the glutes.

Common questions

Which muscles does the single leg glute bridge work?: The single leg glute bridge mainly works your glutes. It also involves your hamstrings.
What equipment do I need for the single leg glute bridge?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the single leg glute bridge in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.