Bodyweight Strength · Bodyweight — Build
Single-Leg Glute Bridge
Unilateral glute strength, pelvic stability
Minimum Effective Dose
35s
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.
- Lie on your back, one foot planted, the other extended
- Drive your hips up through the planted heel
- Keep your hips level, no twisting
- Lower with control and switch sides
Variants
Easier
Foot stays closer. Shorter lever.
Free foot rests on the planted knee.
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.