Single-Leg Glute Bridge
The single-leg glute bridge is a glute bridge done with one foot on the floor and the other leg lifted. Putting all the work on one side roughly doubles the load on your glute, with your hamstrings and abs helping to keep your hips level. Progress to it once two-leg bridges are easy.
Muscles worked
The single-leg glute bridge trains the glutes, with hamstrings, abs helping.
Primary
Helpers
Weekly sets for glutes
Hard sets per week that Swole.fit plans for glutes, counting every exercise that trains it. Start a cycle near the growth line and climb toward the recovery limit before a deload.
How to do the single-leg glute bridge
- 01Lie on your back with one foot flat on the floor near your hips and the other knee pulled toward your chest or leg extended.
- 02Press your arms into the floor beside you and brace your abs.
- 03Drive through the heel of the planted foot to lift your hips until your thigh and torso form a straight line.
- 04Keep both hips level at the top so your pelvis does not tilt toward the lifted leg.
- 05Pause and squeeze, then lower slowly and finish all reps before switching sides.
Coaching cues
- Hips level like a tabletop
- Drive through one heel
- Pause and squeeze every rep
Common mistakes
- Letting the hip on the lifted side drop means your core has lost the fight; lower the height until both hips stay level.
- Pushing off the lifted leg with momentum steals work from the planted side; keep that leg still and relaxed.
- Arching your lower back at the top to fake height is common; stop when your thigh and torso line up.
How Swole.fit programs it
Log it once and the app plans the next session for you.
- Most sets land between 8 and 15 reps, the range the plan steers isolation work toward for size.
- Week one starts around 2 to 3 reps in reserve. Each week you train a little closer to failure, ending around 0 to 1 in reserve before a deload week.
- Once the top of the range is easy, Swole.fit suggests a harder variation or added load.
- Sets for this exercise count toward your weekly volume for every muscle it trains: a full set for the primary muscles, half a set for the helpers.
The full method, with the maths, is in how mesocycles work.
Single-Leg Glute Bridge alternatives
Same muscles, different tool. Swap in one of these when the equipment is taken or your joints want a change.
Log it. Let the app plan the next one.
Track your single-leg glute bridge free. Swole.fit picks the next weight, counts your weekly sets and tells you when to deload.