Glute Bridge One Leg on Bench exercise animation (Female)

Glute Bridge One Leg on Bench

Target muscle
Gluteus Maximus
Equipment
Body weight
Body part
Hips
Type
Strength

The glute bridge one leg on bench is a body-weight strength exercise that targets the gluteus maximus. Lying on the floor with one foot planted on a bench, you drive the hips up through a single leg, making it a unilateral progression that builds glute strength and corrects side-to-side imbalances.

How to do the Glute Bridge One Leg on Bench

  1. 1Lie on your back on the floor with a bench set just beyond your feet. Place one foot flat on top of the bench, knee bent to roughly 90 degrees.
  2. 2Lift the other leg off the floor and hold it bent or extended so only the working foot supports your lower body.
  3. 3Rest your arms on the floor at your sides for balance and brace your midsection to keep your hips level.
  4. 4Press through the heel of the foot on the bench and drive your hips straight up until your body forms a line from your shoulders to your working knee.
  5. 5Squeeze your glutes hard at the top and pause briefly without letting your hips tilt to one side.
  6. 6Lower your hips under control until they hover just above the floor, keeping tension on the working side.
  7. 7Complete all your reps on one side, then switch the foot on the bench and repeat with the other leg.

Form tips

  • Push through your heel rather than your toes to keep the drive coming from the glute of the working leg.
  • Keep your hips square and level throughout the rep so one side does not take over the work.
  • Move at a steady tempo and pause for a beat at the top to make every rep count instead of using momentum.
  • Set the bench against a wall or a stable surface so it cannot slide as you press up.

Common mistakes

  • Arching the lower back to push higher instead of lifting with the hips, which loads the spine and takes work off the glute.
  • Letting the hips sag or rotate toward the non-working side, which reduces tension on the target glute and stresses the lower back.
  • Pushing through the toes instead of the heel, which shifts the effort away from the gluteus maximus.
  • Rushing the reps and bouncing at the bottom, which uses momentum and removes muscular tension from the glute.

Frequently asked questions

What muscles does the glute bridge one leg on bench work?

It targets the gluteus maximus. Because you press through a single leg, each glute has to do its own work, which builds strength and helps even out left-to-right imbalances.

Is the single-leg glute bridge on a bench good for beginners?

It is a step up from a standard two-leg glute bridge, so build comfort there first. Once you can keep your hips level and square on one leg, this elevated unilateral version is a solid next progression.

How many sets and reps should I do?

For most people, 3 to 4 sets of 8 to 15 reps per leg works well. Since it uses only body weight, focus on a controlled tempo and a firm squeeze at the top rather than rushing through reps.

Where should I feel this exercise?

You should feel it in the glute of the leg planted on the bench. If you feel it mostly in your lower back, lower the height you drive to and press through your heel to keep the work in the glute.

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