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Exercise database

Single-Leg Glute Bridge

Single-Leg Glute Bridge is an intermediate hip hinge exercise that primarily trains the glutes, with the hamstrings and core assisting. Equipment: bodyweight.

Page updated IntermediateBodyweight

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the single-leg glute bridge

  1. 01

    Lie on your back with one foot flat and the other foot lifted.

  2. 02

    Keep the ribs stacked over the pelvis and brace before each rep.

  3. 03

    Keep the pelvis level and the lifted leg still.

  4. 04

    Tuck the pelvis slightly and lift your hips by squeezing the glutes.

  5. 05

    Lower your hips with control while keeping the working foot planted.

Troubleshooting

Common mistakes

  • Arching the low back to lift higher.

  • Letting one side of the pelvis drop or rotate.

  • Letting the lifted foot touch down to help.

Programming defaults

Sets, reps, and rest by goal

These are the starting ranges Handler's library assigns to the single-leg glute bridge for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × repsRest between sets
Strength4 × 5–8 reps2 min
Hypertrophy3 × 8–12 reps1 min 15 s
Fat loss3 × 12–18 reps45 s
General fitness3 × 8–12 reps1 min

Between sets

  • Reset your planted foot and pelvis before the next set.
  • Start the next set only when your brace feels sharp.

Working around discomfort

Modifications by body area

How Handler adjusts the single-leg glute bridge when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Hip
Use a comfortable stance and shorten the range if the front of the hip pinches.
Lower back
Reduce load, brace before each rep, and stop if you cannot keep a neutral spine.

Progression chain

Easier and harder variations

Questions about this exercise

What muscles does the single-leg glute bridge work?
The single-leg glute bridge primarily works the glutes. The hamstrings and core work as secondary or stabilising muscles. In Handler's library it is classified as a hip hinge movement.
What equipment do you need for the single-leg glute bridge?
None. The single-leg glute bridge is a bodyweight exercise, which is why it appears in Handler's anywhere setups.
How many sets and reps of the single-leg glute bridge should I do?
Handler's default for a strength focus is 4 × 5–8 reps with about 2 min rest, and for a muscle-building focus 3 × 8–12 reps with about 1 min 15 s rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the single-leg glute bridge suitable for beginners?
It is tagged intermediate. A simpler starting point in the same progression chain is the bodyweight hip thrust.

More glute exercises

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