Straight Leg Single Leg Glute Bridge
Also known as: single leg glute bridge straight leg, single leg hip bridge straight leg, single leg glute bridge leg extended, one leg glute bridge straight leg, single leg bridge with extended leg, Leg Extended Single Leg Glute Bridge
In SetGrip: Single Leg Glute Bridge (Leg Extended)
- Primary muscleGlutes
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCompound · Hip-dominant
- Secondary muscles
- Hamstrings, Quads
- Body part
- Upper Legs
- Position
- Lying
- Laterality
- Unilateral (one leg at a time)
- Category
- Strength
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Holding the free leg straight out rather than bent turns it into a long lever your core must counterbalance, which is why this single-leg bridge feels harder than the knee-tucked version despite identical loading. Level hips are the standard to hold; if the extended-leg side drops, regress until it stays square.
How to do the Straight Leg Single Leg Glute Bridge
- Lie on your back with your knees bent and feet flat on the ground.
- Extend one leg straight out in front of you.
- Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
- Hold for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Tip: Push through the heels, drive the knees out slightly and exhale as you squeeze to the top.
Muscles worked
Primary
Glutes · Legs
The glutes extend the hips against the bar and should be squeezed hard at the top of every rep, where the tension is highest.
Secondary
- Hamstrings — The hamstrings assist the glutes and will take over if the feet are too far forward or the knees are too straight.
- Quads — The quads assist when the feet are closer to the hips and help hold the knees at a constant angle.
Common mistakes
- Overarching at the top — the finish is a flat line from shoulders to knees with the pelvis tucked; if the lower back arches, you have gone too far.
- Feet placed too far out — shins should be vertical at the top of the rep; if the heels are too far forward the hamstrings take over.
- Chin pointing at the ceiling — keep the chin tucked and the eyes forward so the ribs stay down and the glutes get the squeeze.
- Not pausing at the top — hold the lockout for a full count and squeeze the glutes hard on every rep, since that is the whole point.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Hip thrusts can be a main lift early in a glute day or an accessory after squats and deadlifts. Superset them with a band abduction or a leg curl using the same bench setup.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Straight Leg Single Leg Glute Bridge work?
The Straight Leg Single Leg Glute Bridge primarily works the glutes. It also involves the hamstrings and quads, which assist the movement and stabilise the joints.
Is the Straight Leg Single Leg Glute Bridge good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Straight Leg Single Leg Glute Bridge with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Straight Leg Single Leg Glute Bridge?
If you cannot do the Straight Leg Single Leg Glute Bridge, try the Glute Bridge March, the Barbell Hip Thrust or the Banded Glute Bridge. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Straight Leg Single Leg Glute Bridge, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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