Athlete performing single-leg glute bridge.

Unlock Glute Power: The Single-Leg Glute Bridge for a Stronger, Injury-Proof You

Beau Callahan in Health & Wellness August 2025 • 4 min read.

"Discover how this often-overlooked exercise can revolutionize your lower body strength, stability, and athletic performance."

In the quest for a strong and resilient body, it’s easy to get caught up in popular exercises like squats and deadlifts. But what about the unsung heroes – the exercises that quietly build a foundation of strength and stability? Enter the single-leg glute bridge, a powerhouse movement that targets your glutes, hamstrings, and core, all while enhancing balance and coordination.

Often overshadowed by its barbell-loaded cousin, the hip thrust, the single-leg glute bridge offers a unique advantage: it forces each side of your body to work independently, exposing weaknesses and imbalances that can lead to injuries. By mastering this exercise, you'll not only sculpt a firmer backside but also bulletproof your body against common aches and pains.

Whether you're a seasoned athlete, a fitness enthusiast, or simply someone looking to improve their overall well-being, the single-leg glute bridge deserves a place in your workout routine. Let's dive into the technique, benefits, and variations of this game-changing exercise.

Why Single-Leg Glute Bridges?

Athlete performing single-leg glute bridge.

The single-leg glute bridge is a variation of the barbell hip thrust that involves unilateral hip extension. Glute bridge exercises are used as a means of strengthening the hip extensors: the gluteal and hamstring muscle groups. In addition to activating the posterior musculature of the hip, single-leg glute bridges require stabilization of both the hip abductors and core muscles through isometric contraction. Because strong gluteal and hamstring muscle groups are imperative in lateral stabilization and explosive linear movement, the single-leg glute bridge is beneficial to the general population and athletes in a variety of sports, such as soccer, football, and rugby.

Imagine a chain: if one link is weak, the entire chain is compromised. Similarly, if your glutes are weak, other muscles have to compensate, leading to potential problems in your knees, hips, and lower back. The single-leg glute bridge directly addresses this issue by strengthening the glutes and hamstrings. Here are some muscle groups worked during the exercise:

Gluteus Maximus: The prime mover for hip extension and lateral rotation.
Gluteus Medius & Minimus: Essential for hip abduction and pelvic stability.
Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): Assist with hip extension and knee flexion.
Core Muscles (Lumbar Erector Spinae, Lumbar Multifidus): Provide spinal stability and prevent excessive arching.

The benefits of the single-leg glute bridge extend beyond aesthetics. Strength and stability in the core of the body, defined as the spine, hips and pelvis, proximal lower limbs, and abdominal structures, provides an optimal platform through which distal limbs can function. As such, muscle strength and power of the hips and pelvis are critical components of the overall impact of both resistance training and athletic performance in a multitude of sports.

Elevate Your Training

The single-leg glute bridge is more than just an exercise; it's an investment in your long-term health, performance, and well-being. By incorporating this movement into your routine and progressing strategically, you'll unlock a new level of lower body strength, stability, and resilience. So, ditch the excuses, embrace the challenge, and get ready to feel the power of your glutes like never before!

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.1519/ssc.0000000000000323, Alternate LINK

Title: Single-Leg Glute Bridge

Journal: Strength & Conditioning Journal

Publisher: Ovid Technologies (Wolters Kluwer Health)

Authors: Kelcy Tobey, Jonathan Mike

Published: 2018-04-01

Everything You Need To Know

Which specific muscles are targeted during the single-leg glute bridge, and what are their roles?

The single-leg glute bridge primarily strengthens the Gluteus Maximus, which is the main muscle responsible for hip extension and lateral rotation. It also works the Gluteus Medius and Minimus, crucial for hip abduction and pelvic stability. Additionally, the Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) assist with hip extension and knee flexion, and the Core Muscles (Lumbar Erector Spinae, Lumbar Multifidus) provide spinal stability. These muscles work together to enhance lower body strength and stability.

How does the single-leg glute bridge contribute to core stability, and which core muscles are specifically engaged?

The single-leg glute bridge enhances core stability by engaging the Lumbar Erector Spinae and Lumbar Multifidus to prevent excessive arching and provide spinal stability. Strong core muscles are essential as they provide an optimal platform through which distal limbs can function. Improved stability in the Lumbar Erector Spinae and Lumbar Multifidus translates to better overall balance and reduced risk of lower back pain.

In what ways does the single-leg glute bridge differ from the traditional barbell hip thrust, and what unique advantages does it offer?

Single-leg glute bridges differ from the barbell hip thrust by promoting unilateral hip extension. This means each side of the body works independently, revealing imbalances and weaknesses. This exercise focuses on individual leg strength and stabilization, which is excellent for addressing asymmetries. Barbell hip thrusts, while effective for overall glute strength, don't target imbalances as effectively as single-leg glute bridges.

What are the potential implications of having weak glutes, and how does the single-leg glute bridge address these issues?

Weak glutes can compromise the entire chain of muscles in the lower body. If the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus are weak, other muscles, such as those in the knees, hips, and lower back, compensate, leading to potential pain and instability. Strengthening these gluteal muscles using exercises like the single-leg glute bridge helps maintain proper alignment and reduces the risk of injury by ensuring the right muscles are doing their job effectively.

Why is the single-leg glute bridge particularly beneficial for athletes involved in sports like soccer, football, and rugby?

The single-leg glute bridge is beneficial for athletes in sports like soccer, football, and rugby because strong gluteal and hamstring muscle groups are vital for lateral stabilization and explosive linear movement. Furthermore, the exercise enhances hip abductors and core muscles through isometric contraction, contributing to better agility, power, and injury prevention. Therefore, incorporating single-leg glute bridges can improve performance and reduce the risk of strains or imbalances for athletes in these dynamic sports.