Zirv Fitness
Strength exercise

Glute Bridge (Single Leg)

How to do it

  1. Lie on your back with one knee bent and the foot flat on the floor, extending the other leg straight out at hip height.
  2. Brace the core to keep the hips square and prevent them from rotating toward the extended leg.
  3. Press through the heel of the grounded foot and squeeze the gluteus maximus to lift the hips off the floor.
  4. Raise the hips until the body forms a straight line from shoulder to knee, keeping the lifted leg steady throughout.
  5. Hold the top position briefly, feeling the glute of the working side carry the full load of the movement.
  6. Lower the hips back down with control, exhaling on the way up and inhaling on the way down, then complete all reps before switching legs.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Glutes exercises

90/90 Hip StretchA-SkipArch Body HoldAtlas Stone LiftAtlas Stone LoadAxle Clean and Press
Type
Strength
Primary muscles
Gluteus Maximus
Measured in
Reps and weight