Glute Bridge One Leg on Floor (bent knee)
- Target muscle
- Gluteus Maximus
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The one-leg glute bridge with a bent knee is a bodyweight exercise that isolates the gluteus maximus of the working leg. Lying on your back, you drive through a single foot planted on the floor while the other leg stays lifted, doubling the load on the hips compared with a two-leg bridge. It builds glute strength, hip stability, and side-to-side balance with no equipment.
How to do the Glute Bridge One Leg on Floor (bent knee)
- 1Lie on your back on the floor with your arms resting at your sides, palms down for stability.
- 2Plant your working foot flat on the floor with the knee bent to about 90°, heel positioned a few inches from your glutes.
- 3Lift the non-working leg off the floor, keeping it raised throughout the set so all the load stays on the working hip.
- 4Brace your core and squeeze the glute of the working leg, then drive through your heel to lift your hips upward.
- 5Raise your hips until your body forms a straight line from your shoulders to the working knee, keeping the pelvis level.
- 6Pause briefly at the top and squeeze the glute hard, avoiding any arch in your lower back.
- 7Lower your hips under control until they nearly touch the floor without resting your weight down.
- 8Complete all reps on one side, then switch the working leg and repeat.
Form tips
- Drive through your heel rather than the ball of your foot to keep the tension on the glute instead of the quad.
- Keep your hips square and level throughout — don't let the raised-leg side dip or rotate.
- Move at a controlled tempo, pausing for a beat at the top to maximize the glute contraction.
- Keep your ribs down and core braced so the movement comes from your hips, not your lower back.
Common mistakes
- Overarching the lower back at the top instead of finishing with the glutes, which shifts strain to the spine.
- Letting the pelvis tilt or drop toward the raised-leg side, which reduces glute work and stresses the lower back.
- Pushing through the toes or ball of the foot, which recruits the quads and takes tension off the glutes.
- Using only a small range of motion, cutting the rep short before the hips fully extend and the glutes fully contract.
Frequently asked questions
What muscles does the one-leg glute bridge work?
It primarily targets the gluteus maximus of the working leg. Because all your bodyweight loads a single hip, it works the glute harder than a standard two-leg glute bridge.
Is the one-leg glute bridge good for beginners?
Yes. It needs no equipment and uses only your bodyweight, but it is more demanding than the two-leg version. Beginners can start with a two-leg glute bridge and progress to the single-leg version as their glutes and hip stability improve.
How many sets and reps should I do?
A good starting point is 2–4 sets of 8–15 reps per leg. Since it is bodyweight, focus on a full range of motion and a strong glute squeeze at the top rather than rushing through reps.
Where should I feel this exercise?
You should feel it mainly in the glute of the working leg. If you feel it more in your lower back or quads, lower your hips slightly, drive through your heel, and squeeze the glute to finish each rep.
