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Exercise handout — move better, feel better.
Single-Leg Glute Bridge
Glute bridge on one leg. Advanced hip strengthening that challenges stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 sec up / 2 sec hold / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Lie on back with one knee bent, foot flat
- Extend other leg straight or bend at hip to 90 degrees
- Arms at sides for stability
No image for this step. Follow the written instruction.
Step 1 of 4
Push through the planted heel
No image for this step. Follow the written instruction.
Step 2 of 4
Lift hips until body forms straight line
No image for this step. Follow the written instruction.
Step 3 of 4
Keep pelvis level - don't let it rotate
No image for this step. Follow the written instruction.
Step 4 of 4
Lower with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Squeeze glute hard at top
- Don't let hips drop on one side
- Feel it in working glute, not low back
- Keep core braced
Common Mistakes to Avoid
- Hips rotating/dropping
- Pushing through toes instead of heel
- Using low back instead of glutes
- Not going high enough
Safety Information
If low back hurts, regress to double leg or reduce height.
Progressions
Add band around thighs, elevate foot, add weight
Regressions
Double leg bridge, marching bridge
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.