Single Straight Leg Glute Bridge Hold (left)
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The Single Straight Leg Glute Bridge Hold (left) is a bodyweight hip-extension exercise that isolates the left glute and hamstring by keeping the right leg elevated and straight while you hold the top position of the bridge. It develops unilateral hip strength, corrects left-to-right imbalances, and reinforces pelvic stability under load.
How to do the Single Straight Leg Glute Bridge Hold (left)
- 1Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- 2Extend your right leg straight out so it is parallel to your left thigh, toes pointing toward the ceiling.
- 3Press through your left heel and brace your core to lift your hips off the floor.
- 4Drive your hips up until your left thigh, torso, and right leg form a straight diagonal line from shoulder to toe.
- 5Squeeze your left glute firmly at the top and keep your hips level — do not let the right side drop.
- 6Hold the top position for the prescribed duration, breathing steadily throughout.
- 7Lower your hips back to the floor under control to complete one rep.
Form tips
- Keep your chin slightly tucked and your neck long — avoid craning your head up to check your position.
- Think about pressing the floor away with your working heel rather than simply lifting your hips, to maximise glute activation.
- Watch that your hips stay perfectly square; place a hand on each hip crest to feel any tilt before it becomes a habit.
- Brace your abs as if you expect a punch — a stable core prevents the lower back from overextending at the top.
Common mistakes
- Letting the non-working (right) hip drop below the working side — this shifts load off the left glute and trains asymmetrical pelvic alignment.
- Hyperextending the lower back to reach height — the movement should come from hip extension, not lumbar arch, which can compress the spine.
- Pushing through the toes rather than the heel — this recruits the calf and reduces glute engagement.
- Holding the breath through the hold — breath retention spikes intra-abdominal pressure unnecessarily and causes early fatigue.
- Allowing the straight leg to drop toward the floor during the hold — this shifts the balance and reduces the stability demand on the working glute.
Frequently asked questions
What muscles does the Single Straight Leg Glute Bridge Hold work?
The exercise primarily targets the glute maximus of the working (left) leg. The hamstrings assist with hip extension, and the core muscles — particularly the transverse abdominis and obliques — engage isometrically to keep the pelvis stable throughout the hold.
How long should I hold the top position?
Beginners typically start with 5–10 second holds for 3–4 reps per side. As strength improves, progress to 20–30 second holds or add more reps. Quality matters more than duration — stop the hold the moment your hip begins to drop.
What is the difference between the straight-leg and bent-knee version of this exercise?
Keeping the free leg straight increases the lever arm and demands more work from the core and hip to maintain a level pelvis, making it more challenging than the bent-knee variation. The straight-leg form also adds a mild hamstring stretch to the elevated leg.
Can this exercise help with lower back pain?
Strengthening the glutes unilaterally can reduce compensatory strain on the lower back, but if you have existing back pain you should check with a healthcare professional before adding any bridge variation to your programme.
How do I progress when the hold becomes easy?
You can increase hold duration, add more sets, slow the lowering phase, or place a resistance band just above the knees to increase hip-abductor activation. Eventually you can progress to single-leg hip thrusts with an elevated shoulder to increase range of motion.
