What muscles does the Single-Leg Glute Bridge work?

The Single-Leg Glute Bridge mainly works the glutes and hamstrings.

What equipment do you need for the Single-Leg Glute Bridge?

None: it is a bodyweight exercise.

How many sets and reps of the Single-Leg Glute Bridge?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Single-Leg Glute Bridge?

B-Stance Hip Thrust, Band Hip Thrust, Band Monster Walk and Band Pull-Through work the same main muscle.

Single-Leg Glute Bridge

Extend one leg and drive through the planted heel to raise the hips, squeezing the glute at the top.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings
Equipment: Bodyweight
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the glutes, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Single-Leg Glute Bridge work?: The Single-Leg Glute Bridge mainly works the glutes and hamstrings.
What equipment do you need for the Single-Leg Glute Bridge?: None: it is a bodyweight exercise.
How many sets and reps of the Single-Leg Glute Bridge?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Single-Leg Glute Bridge?: B-Stance Hip Thrust, Band Hip Thrust, Band Monster Walk and Band Pull-Through work the same main muscle.

Program it for your clients

Coaches add the Single-Leg Glute Bridge to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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