Single-Leg Glute Bridge

The single-leg glute bridge is a bodyweight strength exercise that trains your glutes one leg at a time. It also works your hamstrings and core, and it helps you build stable single-leg strength for uneven surfaces.

Lie on your back with your knees bent and feet flat on the floor. Pull one knee toward your chest and hold it there. Keep your head and shoulders relaxed on the ground.

Push through the foot on the floor and lift your hips until your body forms a straight line from shoulders to knee. Squeeze your glutes at the top. Lower your hips back down slowly and with control. Repeat on one side, then switch legs.

Breathe out as you lift your hips and breathe in as you lower. Keep your abs gently engaged so your lower back does not arch. To make it easier, keep both feet on the floor and do a regular glute bridge. To make it harder, place your working foot on an elevated surface like a bench or step.

Fault: Your hips twist or one side drops as you lift. Fix: Keep your hips level and square to the ceiling the whole time; imagine balancing a book on your pelvis.

Fault: You arch your lower back at the top. Fix: Brace your core gently and stop when your body forms a straight line from shoulders to knee.

Fault: You rush the lowering phase and drop your hips. Fix: Lower down slowly, keeping tension in your glutes until your hips nearly touch the floor.