Single Leg Glute Bridge
Complete guide to Single Leg Glute Bridge. Learn proper form, technique, and execution. Targets Hips — Glutes. Requires none. Step-by-step instructions and expert tips.
How to Perform Single Leg Glute Bridge
Lie on your back on an exercise mat with your knees bent and feet flat on the floor.
Extend one leg straight out and keep it raised off the floor throughout.
Place your arms flat at your sides and engage your abs.
Take a breath and drive your hips upward by squeezing your glute, lifting until your body forms a straight line from shoulders to knee and exhale.
Slowly lower your hips back down and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |