Single-leg glute bridge

How to do it

1. Lie on your back with one knee bent and that foot planted firmly on the floor.
2. Extend the other leg out in front, aligned with the working thigh.
3. Place your arms at your sides with palms down to stabilize the torso.
4. Drive through the heel of the planted foot, lifting the hips as high as possible without letting them tilt to one side.
5. Squeeze the working-side glute for a moment at the top while keeping the pelvis level.
6. Lower the hips under control until they almost touch the floor and repeat before switching legs.
7. If you struggle to keep the hips level, bring the foot slightly closer to the glute for better leverage.

Common mistakes

• Letting the free-side hip drop from lack of glute medius engagement.
• Hyperextending the lower back at the top instead of driving with the glute.
• Pushing through the toes instead of the heel of the planted foot.
• Cutting the range short and not lifting high enough to align hip and shoulder.

Other variations

• Glute bridge