Glute Bridge One Leg on Floor (straight leg)
- Zielmuskel
- Gluteus Maximus
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The single-leg straight-leg glute bridge is a bodyweight exercise that isolates the gluteus maximus by forcing one side to lift your hips on its own. Lying on the floor with one foot planted and the other leg held straight in the air, you drive through the working heel to raise your hips, making it a simple, equipment-free way to build glute strength and even out side-to-side imbalances.
Glute Bridge One Leg on Floor (straight leg): So führst du sie aus
- 1Lie flat on your back on the floor with your knees bent and both feet flat, roughly hip-width apart, with your arms at your sides.
- 2Extend one leg straight out so it lines up with your thigh, keeping it together with the bent working leg.
- 3Press your lower back gently into the floor and brace your core to lock your pelvis.
- 4Drive through the heel of the planted foot and squeeze your glute to lift your hips off the floor.
- 5Raise your hips until your shoulders, hip, and the extended leg form a straight line, keeping both sides level.
- 6Pause briefly at the top and squeeze the working glute as hard as you can.
- 7Lower your hips under control until they lightly touch the floor without resting your weight down.
- 8Complete all your reps on one side, then switch the planted and straight legs and repeat.
Technik-Tipps
- Push through your heel rather than the ball of your foot to keep the tension on the gluteus maximus.
- Keep your hips square and level throughout the set so the working side does the work instead of the straight leg dropping or tilting.
- Move slowly and pause at the top; squeezing the glute hard beats rushing through fast reps.
- Keep your ribs down and core braced so the lift comes from your hips, not from arching your lower back.
Häufige Fehler
- Overarching the lower back to lift higher, which shifts the work off the glutes and strains the spine.
- Letting the hips tilt or sag toward the straight-leg side, which cheats the rep and reinforces the imbalance you are trying to fix.
- Pushing through the toes or ball of the foot instead of the heel, which recruits the hamstrings and calves and takes tension off the gluteus maximus.
- Bouncing the hips off the floor between reps, which uses momentum and removes tension from the working glute.
Häufig gestellte Fragen
What muscles does the single-leg straight-leg glute bridge work?
It targets the gluteus maximus. Because you lift with one leg, the working glute has to handle your full hip load on its own, making it harder than a standard two-leg glute bridge.
Is the single-leg glute bridge good for beginners?
Yes. It uses only your body weight and no equipment, so it suits beginners. If a single leg is too hard at first, start with a regular two-leg glute bridge and progress to this once you can keep your hips level.
How many sets and reps should I do?
A sensible default is 2–3 sets of 8–15 reps per leg. Train both sides equally so each glute gets the same volume.
Where should I feel this exercise?
You should feel it in the glute of the planted leg. If you mostly feel it in your hamstrings or lower back, push through your heel and keep your core braced to shift the work back to the glute.
