Move of the month – single leg glute bridge

Emma White - Certified Personal Trainer | 23 Feb, 2023

Each month, I will be highlighting a great exercise move to include as part of your workout routine! Up next...

Single leg glute bridge

High knee step ups

How to do it

  1. Start by lying on your back on the floor with your knees bent and feet flat on the floor.
  2. Place your feet hip width apart, toes pointing forward, and feet positioned directly under your knees.
  3. Ensure your back is flat against the floor, so draw in your abs to avoid an arch in your lower back.
  4. Lift one foot off the floor and extend your leg out in front of you, so you are balancing on one leg.
  5. Press through the heel of your foot and lift your hips until your body is in a straight line running from your bent knee to your shoulders.
  6. Lower your hips back down until they’re hovering just above the floor. This is one rep.
  7. Lift your hips and lower again to repeat the reps. Aim for 8-15 reps on each leg, then switch to the other leg. Repeat for 2-3 sets on each leg.

What it's good for

A classic glute bridge on two legs will target your hamstrings (back of the upper leg) and glutes (bum muscles) – your lower body does most of the work, with less use of your core muscles. Switching to a single leg glute bridge will activate your core muscles more as the body has to work to stabilise itself. So this exercise is good for the hamstrings, glutes and core. The single leg element really helps to isolate each side of the body, so the glute muscles get a tougher workout.


  • Take it slow with this move to really feel the glute get to work.
  • Keep your core activated throughout to help stabilise yourself.
  • Ensure your hips don't become misaligned, they should be square at all times.
  • Ensure you dip your hips as low as you can before your bum would be resting on the floor, to get the full range of movement.
  • This move is all about the movement at the hips, so don't worry if your lifted leg is a little bent.


  1. If you want to up the intensity of this move, hold a weight such as a dumbbell or weight plate on your hips to increase the resistance.
  2. Or to increase the intensity without the addition of a weight, try pausing for a second once you've lifted your hip and squeezing your glute tight to extend the time spent under tension.
  3. Conversely, if you need to reduce the intensity of this move, place both of your feet on the floor to make it a little less challenging.
  4. To ease off your glutes a little and target your hamstrings and core more, lift the toes of the foot on the floor up so your foot is flexed and your heel is taking all the weight.

How NOT to do it

Ensure all the movement is at the hips – try not to just move your lifted leg up and down. It's also important not to have your feet too close to your body, so that your knee doesn't roll over your toes putting unwanted pressure on your knee joints.

Emma White (Certified Personal Trainer) has always loved fitness. She's passionate about the many benefits of regular exercise, particularly the positive impact on mental health and overall quality of life, as well as how it provides the key to successful weight management.

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