compound · Hinge
Single-Leg Glute Bridge
Single-Leg Glute Bridge is a compound hinge movement for glutes, using no equipment. It also works hamstrings. 3 sets of 12-20, 1 min rest.
- Primary muscle
- Glutes
- Equipment
- None — bodyweight
- Difficulty
- Beginner
- Sets and reps
- 3 × 12-20
- Rest
- 45s
- Force
- push
How to do it
- 1Set up
One foot planted, the other knee pulled to the chest, back flat on the floor.
- 2The cue that matters
Hips stay square - the free leg is a level, not a helper.
- 3Work it
3 sets of 12-20, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Glutes does most of the work. Hamstrings take the rest.
Glutes exerciseshamstrings