Single Leg Glute Bridge
The Single Leg Glute Bridge is a bodyweight exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Single Leg Glute Bridge
- 1Lie on your back with one knee bent and that foot flat on the floor, the other leg lifted straight or slightly bent, arms by your sides, and your core gently braced. Keep your heel close to your glute on the working side and point your lifted leg so both thighs are in line.
- 2Push through the heel of the foot on the floor to lift your hips until your shoulder, hip, and knee make a straight line, squeezing your glute at the top as you exhale. Pause briefly, then lower your hips back down with control as you inhale, taking about 2 seconds up and 2–3 seconds down.
Coach tips
- Keep your hips level the whole time so your body doesn’t twist toward one side.
- Drive through your heel, not your toes, to feel the work in your glutes and hamstrings instead of your lower back.
- If you feel your lower back straining, don’t lift as high and focus on pulling your ribs down and squeezing your glute hard at the top.
Train hamstrings smarter
One rep, one set. Hypro turns the Single Leg Glute Bridge into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Single Leg Glute Bridge weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Single Leg Glute Bridge fits right into proven hypertrophy and strength templates.
