Single-leg glute bridge – how to do it right
One leg straight, lift hips, keep pelvis level.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- One foot planted, other leg straight.
- Drive your hips up and keep them level.
- Squeeze your glutes and lower slowly.
- Switch sides.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds. Then switch sides – BLOX tells you when.
If something niggles
Don’t fancy the floor? Then do Glute bridge instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
Similar exercises
Glute bridgeOn your back, feet down, lift hips and squeeze glutesRomanian deadliftKnees slightly bent, hips back, back straightFrog bridgeSoles together, knees out, lift your hips, squeeze your glutesEisenhorn deadliftBar from knee height, hips back, back straightKettlebell swingHips back, then snap them forward – arms stay looseKettlebell deadliftBell between your feet, back straight, drive up with your legs