Bodyweight Strength · Bodyweight — Build
Single-Leg Glute Bridge
Unilateral glute strength, pelvic stability
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
One leg drives. Hips stay level.
Extend the free leg. Drive through the planted heel. When hips twist or drop, rest on the floor. Both sides get equal reps.
- 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
Easier
Foot stays closer. Shorter lever.
Rest your free ankle across the opposite knee (figure-four position). Less balance demand, same hip drive.
Harder
Free leg straight up. Slow tempo.
Full extension. 3 seconds up, 3 seconds down.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
