What muscles does the single-leg bridge work?

The single-leg bridge primarily targets the glutes, helping strengthen and shape them. It also engages your core muscles, including the abs, as well as the hamstrings, quads, and calves in the supporting leg.

Do I need any equipment for the single-leg bridge?

The single-leg bridge is a bodyweight exercise and requires no equipment, making it ideal for home workouts. You can add resistance by placing a weight plate or dumbbell across your hips if you want to increase intensity.

Is the single-leg bridge suitable for beginners?

Beginners can perform the single-leg bridge, but it’s important to master the standard glute bridge first to build strength and stability. Start with fewer reps and keep your hips level to avoid strain.

What are common mistakes to avoid when doing single-leg bridges?

A common mistake is letting your hips drop or rotate, which reduces muscle engagement and can cause discomfort. Avoid pushing through the toes drive through the heel of your bent leg and keep your core tight.

How many sets and reps should I do for single-leg bridges?

For general strength and toning, aim for 3 sets of 10–15 reps per leg. Advanced users can increase to 20 reps or hold the top position for 20–30 seconds to build endurance.

Are there any safety tips for performing the single-leg bridge?

Ensure you perform the exercise on a flat, stable surface and avoid arching your lower back excessively. If you feel knee or lower back pain, stop immediately and check your form or adjust your range of motion.

What variations of the single-leg bridge can I try?

You can perform weighted single-leg bridges for more resistance, or use a resistance band around your thighs for added glute activation. Another variation is the elevated single-leg bridge with your foot on a bench or step to increase the range of motion.

Single-Leg Bridge

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with one knee bent, foot flat on the floor, and the other leg extended straight. Press through the heel of your bent leg to lift your hips, forming a straight line from shoulders to extended foot, keeping your hips level. Lower your hips back down without touching the ground and repeat.

Step-by-Step Instructions

Begin by lying face-up on the floor or an exercise mat. Bend one knee so that your foot is flat on the ground, while the other leg is extended straight out. Keep your arms at your sides with palms facing down.
Engage your core and glutes as you press through the heel of your bent leg to lift your hips off the ground. Your body should form a straight line from your shoulders to your extended leg.
Hold the position at the top for a moment, ensuring your hips remain level and your glutes are fully engaged.
Slowly lower your hips back down to the starting position without letting them touch the ground.
Repeat for the desired number of repetitions on one side, then switch legs and repeat the movement on the other side.

Explore more glutes exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Pelvic Tilt Into Bridge

Glutes

Bodyweight

Bridge (on knees)

Glutes

Bodyweight

Dumbbell Single-Leg Deadlift

Glutes

Upper Legs

Dumbbell

Kettlebell One-Legged Deadlift

Glutes

Upper Legs

Kettlebell

Frequently Asked Questions

What muscles does the single-leg bridge work?: The single-leg bridge primarily targets the glutes, helping strengthen and shape them. It also engages your core muscles, including the abs, as well as the hamstrings, quads, and calves in the supporting leg.
Do I need any equipment for the single-leg bridge?: The single-leg bridge is a bodyweight exercise and requires no equipment, making it ideal for home workouts. You can add resistance by placing a weight plate or dumbbell across your hips if you want to increase intensity.
Is the single-leg bridge suitable for beginners?: Beginners can perform the single-leg bridge, but it’s important to master the standard glute bridge first to build strength and stability. Start with fewer reps and keep your hips level to avoid strain.
What are common mistakes to avoid when doing single-leg bridges?: A common mistake is letting your hips drop or rotate, which reduces muscle engagement and can cause discomfort. Avoid pushing through the toes drive through the heel of your bent leg and keep your core tight.
How many sets and reps should I do for single-leg bridges?: For general strength and toning, aim for 3 sets of 10–15 reps per leg. Advanced users can increase to 20 reps or hold the top position for 20–30 seconds to build endurance.
Are there any safety tips for performing the single-leg bridge?: Ensure you perform the exercise on a flat, stable surface and avoid arching your lower back excessively. If you feel knee or lower back pain, stop immediately and check your form or adjust your range of motion.
What variations of the single-leg bridge can I try?: You can perform weighted single-leg bridges for more resistance, or use a resistance band around your thighs for added glute activation. Another variation is the elevated single-leg bridge with your foot on a bench or step to increase the range of motion.