# Single-Leg Glute Bridge

URL: https://heatsy.app/ex/single-leg-glute-bridge

Also known as: One-Leg Glute Bridge, Single-Leg Hip Bridge, One-Leg Hip Bridge, Single Leg Bridge, Unilateral Glute Bridge, Single-Leg Glute Bridges

Body region: Glutes

## Muscles

- Main: Gluteus Maximus, Gluteus Medius
- Helps: Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Erector Spinae, External Oblique, Internal Oblique, Transversus Abdominis

## Technique

1. Lie face up with knees bent and both feet planted.
2. Straighten one leg, or pull that knee toward the chest.
3. Press through the heel of the planted foot to raise the hips until they line up with the knee.
4. Lower slowly; finish the set and switch legs.

### Cues

- Keep both hips at the same height throughout.
- Squeeze the glute at the top for a second.

### Common mistakes

- Letting the pelvis tip toward the lifted leg.
- Arching the back instead of using the glute.
- Pushing through the toes.

## Alternatives

- [Glute Bridge](https://heatsy.app/ex/glute-bridge)
- [Single-Leg Hip Thrust](https://heatsy.app/ex/single-leg-hip-thrust)
- [Glute Bridge March](https://heatsy.app/ex/glute-bridge-march)