Single-Leg Glute Bridge
Unilateral glute strength, pelvic stability
Why it works
The single-leg version doubles the load on each glute and exposes any asymmetry between sides. Pelvic stability on one leg is essential for walking, running, and stair climbing.
How to do it
- Lie on your back, knees bent. Extend one leg straight
- Drive through the planted heel and lift your hips. Keep hips level
- Lower with control. When hips twist or drop, rest on the floor and switch sides
- Both sides get equal reps
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Single-Leg Glute Bridge?
The minimum effective dose for Single-Leg Glute Bridge is 40s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Single-Leg Glute Bridge target?
It targets unilateral glute strength, pelvic stability. Done daily at its 40s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Single-Leg Glute Bridge worth doing if I only have a minute?
Yes. 40s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Single-Leg Glute Bridge easier or harder?
To scale it down: Foot stays closer. Shorter lever. To make it harder: Free leg straight up. Slow tempo.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
