Single-leg glute bridge

A one-leg glute bridge that doubles the load on each glute and hamstring and trains hip stability.

How to do it

1. 01Lie on your back with knees bent and feet flat, then lift one leg straight up or hug that knee toward your chest.
2. 02Press through the planted heel and lift your hips until your shoulders, hips and knee form a straight line.
3. 03Keep both hips level and squeeze your glute at the top.
4. 04Lower slowly; do all reps on one side, then switch legs.

Common mistakes

• Hip dropping on the lifted-leg side — keep your pelvis level and brace your core.
• Arching the back instead of using the glute — squeeze the glute and stop when your hips are in line.
• Planted foot too far away — bring the heel closer so your glute does more of the work.

In the Hinge progression

1. 1Glute bridge
2. 2Single-leg glute bridge
3. 3Bodyweight good morning
4. 4Single-leg RDL