Glute Single Leg Bridge From Bench

Muscles worked

Setup

1. Sit on the floor with your shoulder blades resting firmly against the long side of a flat bench.
2. Place your feet flat on the floor, hip-width apart, with knees bent.
3. Lift one leg off the floor, keeping the knee bent at 90 degrees or extending the leg straight out.
4. Rest your arms out to the sides on the bench or cross them over your chest for balance.

How to do it

1. Drive through the heel of the planted foot to lift your hips toward the ceiling until your torso is parallel to the floor.
2. Exhale as you reach the peak of the movement, performing a hard glute squeeze at the top.
3. Inhale as you slowly lower your hips back toward the floor under control, stopping just before your glutes touch the ground.
4. Maintain a controlled tempo, taking 2 seconds to rise and 2 seconds to lower.

Form checklist

• Keep your chin tucked toward your chest throughout the movement to prevent lower back arching.
• Ensure the shin of the working leg is vertical at the top of the bridge.
• Keep your hips level and square; do not let the non-working hip drop toward the floor.
• Drive the movement through your heel, not your toes, to maximize posterior chain engagement.

Pro tips

• Focus on a posterior pelvic tilt (tucking your tailbone) at the top of the rep to fully engage the glutes and protect the spine.
• Pause for one second at the top of each rep to maximize mind-muscle connection and peak contraction.

Make it harder

• Place a dumbbell or weight plate across the crease of your working hip for added resistance.
• Perform the movement with a 3-second pause at the top and a 4-second eccentric (lowering) phase.

Frequently asked

What muscles does the glute single leg bridge from bench work?

The glute single leg bridge from bench primarily targets the glutes and hamstrings, and also works the hip flexors and quadriceps as secondary muscles.

What equipment do you need for the glute single leg bridge from bench?

The glute single leg bridge from bench uses dumbbell.

Is the glute single leg bridge from bench good for beginners?

The glute single leg bridge from bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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