Single-Leg Glute Bridge

Doubles the load per leg without adding equipment and adds pelvic control. Once you reach 15–20 clean reps, move on to the loaded hip thrust.

• Isolation
• Bodyweight
• Intermediate

How to do it

• One leg bent and planted, the other extended in the air
• Keep your pelvis level: do not let it drop on the free side
• Rise with your heel planted and pause at the top
• Lower under control without fully touching down

Sets, reps and tempo

Ranges: 10–15 per leg · 0–2 RIR

Tempo: Lift for 1 s, squeeze 2 s at the top, lower for 2 s under control

Common mistakes

• Rotating your pelvis towards the working side
• Arching your lower back to get higher
• Driving through a poorly placed foot

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Glute Bridge
• Hip Thrust