A beginner strength exercise done using just your bodyweight that mainly works the glutes, with help from the hamstrings. Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
Updated
Primary
Glutes
Secondary
Hamstrings
Equipment
Bodyweight
Level
beginner
Single Leg Glute Bridge demonstration
Single Leg Glute Bridge, starting positionSingle Leg Glute Bridge, finishing position
How to Perform
1Lay on the floor with your feet flat and knees bent.
2Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
3Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
4Extend as far as possible, pause and then return to the starting position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
