How to do the Single-Leg Glute Bridge
Step by step
- Lie on your back with knees bent and feet flat, hip-width apart.
- Lift one foot off the floor and extend that leg or hold the knee toward your chest.
- Drive through the heel of the planted foot to lift your hips.
- Raise until your hips are level and your body is straight from knee to shoulder.
- Squeeze the working glute at the top, lower with control, then finish the reps and switch legs.
The thing people get wrong
Keep your hips level - do not let the raised side drop or twist. Push through the planted heel, not the ball of your foot.
Coaching cue
Hold the lifted knee pulled toward your chest so that hip cannot drop.
Make it easier or harder
- Easier: Bridge with both feet down until you can hold your hips level.
- Harder: Pause three seconds at the top of each rep.
Muscles worked
- Primary: Glutes, Hamstrings
- Secondary: Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.