Single Leg Glute Bridge
Single-leg glute bridge for asymmetric glute overload. It works mainly the glutes, with help from the hamstrings, hip abductors and quads.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Single Leg Glute Bridge
- Lie on your back with one foot flat on the floor close to the hips and the other leg extended or held up.
- Tuck the pelvis, push through the heel of the standing leg and lift the hips until the body forms a straight line from shoulder to knee.
- Keep the hips level; the side of the free leg must not drop. Squeeze the glute at the top.
- Lower slowly and do all reps on one side before switching.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Hip abductors | Gluteus medius |
| Secondary | Quads | Quadriceps femoris |
Muscle data from StrengthLog.
Why do it
- Glutes with no equipment and no setup
- Teaches the hips to do the work, not the back
- Good warm-up before squats and hinges
Rep standards for Single Leg Glute Bridge
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Single Leg Glute Bridge by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Single Leg Glute Bridge work?
It works mainly the glutes, with help from the hamstrings, hip abductors and quads.
How do you do Single Leg Glute Bridge?
Lie on your back with one foot flat on the floor close to the hips and the other leg extended or held up. Tuck the pelvis, push through the heel of the standing leg and lift the hips until the body forms a straight line from shoulder to knee. Keep the hips level; the side of the free leg must not drop. Squeeze the glute at the top. Lower slowly and do all reps on one side before switching.
How many reps of Single Leg Glute Bridge is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.