How to do the Single Leg Feet Elevated Barbell Glute Bridge
- Lie on your back, one foot on a box, the other leg straight up.
- Rest the barbell across your hips and hold it with both hands.
- Drive through the foot on the box to lift your hips.
- Squeeze your glutes at the top, then lower under control.
- Finish all reps, then switch legs.
Full technique — 7 steps
- Lie on your back with your shoulders and head on the floor and a box just past your feet.
- Place one foot flat on top of the box and raise the other leg straight toward the ceiling.
- Rest a loaded barbell across your hips and hold it with both hands just outside your hips.
- Tighten your stomach, then drive through the foot on the box to raise your hips off the floor.
- Lift until your shoulders, hips and knee form a straight line, and squeeze your glutes at the top.
- Lower your hips back toward the floor under control, keeping the raised leg straight.
- Complete all reps on one side, then switch legs and repeat.
Common mistakes
- Stopping short of full hip extension
- Overarching the lower back at top
- Letting the hips tilt toward the free leg
- Pushing through the toes
- Dropping the hips between reps
Form cues
- Finish with glutes
- Bar stays across hips
- Keep hips square
- Chin slightly toward chest
- Free leg stays straight
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Kettlebell
- Kettlebell Glute Bridge Easier
- Kettlebell Hip Thrust Easier
No equipment
- Feet Elevated Glute Bridge Easier
- Bodyweight Hip Thrust Easier
Suspension trainer
- Suspension Trainer Reverse Plank Hip Raise Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Dumbbell Hip Thrust
- Easier Landmine Romanian Deadlift
- This exercise Single Leg Feet Elevated Barbell Glute Bridge
- Harder Barbell Hip Thrust
- Harder Snatch Grip Deadlift
Too hard for now? Start with the Landmine Romanian Deadlift.
Quick answers
What muscles does the Single Leg Feet Elevated Barbell Glute Bridge work?
Primary: Glutes 10/10. Also works: Hamstrings 6/10, Quads 3/10, Hip adductors 3/10, Hip flexors 3/10.
When should I do the Single Leg Feet Elevated Barbell Glute Bridge in a workout?
Accessory. Goes after the main lifts. ≈ 11 min with rest.
How many sets and reps of the Single Leg Feet Elevated Barbell Glute Bridge?
Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min 15 s, 2 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Single Leg Feet Elevated Barbell Glute Bridge?
Dumbbells: Single Leg Feet Elevated Dumbbell Glute Bridge, Dumbbell Glute Bridge. Kettlebell: Kettlebell Glute Bridge, Kettlebell Hip Thrust. No equipment: Feet Elevated Glute Bridge, Bodyweight Hip Thrust. Suspension trainer: Suspension Trainer Reverse Plank Hip Raise.
What is an easier version of the Single Leg Feet Elevated Barbell Glute Bridge?
Landmine Romanian Deadlift (Beginner), Dumbbell Hip Thrust (Beginner).
What is a harder version of the Single Leg Feet Elevated Barbell Glute Bridge?
Barbell Hip Thrust (Intermediate), Snatch Grip Deadlift (Advanced).
