Single-Leg Floor Glute Bridge: how to do it right
In short: The single-leg glute bridge targets the glute max by loading it to the maximum in the shortened position, hip in full extension.
How to do it, step by step
- 1Lie on your back, one foot flat close to your glutes, the other leg straight or knee toward your chest.
- 2Lift your pelvis by pushing through the heel of your working foot, aligning shoulders, hips and knee.
- 3Rise to full hip extension without arching your lower back.
- 4Squeeze the glute hard for 1 second at the top, pelvis level and horizontal.
- 5Lower slowly over 2 to 3 seconds without fully resting your glutes between reps.
The mistake to avoid
Don't let your pelvis tilt to one side. Keep it level.
Other common mistakes
- Arching your lower back to go higher: keep your abs braced and stop at neutral alignment.
- Pushing through your toes and recruiting your calves or hamstrings: anchor the weight in your heel to target the glute.
- Rushing the peak at the top: take a real 1-second pause while squeezing the glute, otherwise the mechanic loses all its meaning.
- Pelvis tipping to the side: contract the glute on the floor side to stay level.
Muscles worked
- Main:
- Glutes
- Supporting:
- Hamstrings
The glute max is the prime mover: it performs hip extension. The hamstrings (especially semitendinosus and biceps femoris) assist the extension. The glute of the leg on the floor works in anti-rotation to stabilize the pelvis, and the abs lock the trunk.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
On your back, one foot flat close to your glutes, the other leg straight or knee toward your chest. Push through the heel of your working foot to lift your pelvis up to the alignment of shoulders, hips and knee. Squeeze for one second at the top, pelvis level and horizontal.
How high do I go?
Up to neutral alignment, not beyond. On one leg the temptation to arch is even stronger because the glute tires fast: keep your abs braced and stop at the alignment.
I don't feel anything, is that normal?
You should feel the glute of your working leg. Here's something that changes everything: once you're at the top, try to bring your pubic bone even closer to your belly button while squeezing. That little extra multiplies the contraction without adding load.