Exercise library
Hip and Leg Strengthening
Single-leg glute bridge
How to do it
- 1Lie on your back with both knees bent and feet flat on the floor, about hip-width apart.
- 2Lift one foot off the floor and hold that knee bent toward your chest, or keep the leg straight out, whichever you prefer.
- 3Gently brace your core, squeeze the glute of your planted leg, and push through that heel to lift your hips until your body forms a straight line from shoulders to knee.
- 4Keep your hips level (do not let one side dip or rotate), pause briefly, then lower with control and repeat for the prescribed reps before switching legs.
Why this exercise
Strong glutes drive your hips so your lower back doesn't have to, which is one of the best ways to take load off a sore spine. Lifting one foot roughly doubles the demand on the working hip compared with the two-leg bridge, so it's a big step up in glute strength with no extra kit.
Make it easier
- Drop back to the double-leg glute bridge
- Lifted-leg toe lightly touches the floor
- No pause, fewer reps
Make it harder
- Add a 2-3 second pause at the top
- Hip thrust
- Single-leg hip thrust
- Rest a weight on your hips