Calisthenics
Beginner week

Single-leg glute bridge

  • Glutes
  • Hamstrings

A glute bridge with one leg lifted, so the other side does all the work.

Single-leg glute bridge: one leg raised straight, then hips lifted.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Lie on your back with your knees bent and feet flat.
  2. Straighten one leg and lift it in line with your other thigh.
  3. Push through your planted heel and lift your hips until your body is straight.
  4. Lower slowly. Do all the reps, then switch legs.

Common mistakes

  • Hips tilting to one side. Keep them level.
  • Arching your lower back at the top. Stop when your body is straight.
  • Pushing through your toes. Push through your heel.

Easier or harder

EasierGlute bridge
Harder

Pause for 2 seconds at the top.

In the plan

Beginner
Not used
Intermediate
Beginner week