# Single Leg Foot Elevated Glute Bridge

A single-leg glute bridge with the working foot raised on a box or bench and the other leg held in the air. Trains the glutes and hamstrings one side at a time over a longer range than a floor bridge.

- Intermediate · Compound
- Equipment: Plyo box, Flat bench
- HD video: https://media.seto.fit/exercises/chair-elevated-single-leg-glute-bridge/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-foot-elevated-glute-bridge/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 8/10
- Hip abductors: 4/10
- Quads: 3/10
- Hip flexors: 3/10

## How to do the Single Leg Foot Elevated Glute Bridge

1. Lie on your back, one foot on the box, other leg raised.
2. Push through the raised foot and lift your hips.
3. Squeeze your glutes at the top, lower back flat.
4. Lower your hips slowly to just above the floor.

### Full technique — 8 steps

1. Lie on your back with your arms along your sides, palms down on the floor.
2. Place one foot on a box or bench with that knee bent to about 90 degrees.
3. Lift the other leg with the knee bent and keep it in the air for the whole set.
4. Tighten your stomach, then drive through the raised foot to lift your hips off the floor.
5. Continue until your hips are fully extended, with your upper back still on the floor.
6. Squeeze your glutes at the top without arching your lower back.
7. Lower your hips under control until they nearly touch the floor.
8. Complete all reps on one side, then switch legs.

## Common mistakes

- Stopping short of full hip extension
- Overarching the lower back at top
- Letting the free-leg hip drop
- Pushing off the floor with the arms
- Rushing the descent

## Form cues

- Finish with glutes
- Keep hips square
- Arms press into floor
- Free leg stays still

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Kneeling Resistance Band Hip Thrust](https://seto.fit/exercises/kneeling-resistance-band-hip-thrust/), [Feet Elevated Mini Band Glute Bridge](https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/)
- **Dumbbells**: [Dumbbell Figure Four Glute Bridge](https://seto.fit/exercises/dumbbell-figure-four-glute-bridge/), [Dumbbell Figure Four Hip Thrust](https://seto.fit/exercises/dumbbell-figure-four-hip-thrust/)
- **Kettlebell**: [Single Leg Kettlebell Glute Bridge](https://seto.fit/exercises/single-leg-kettlebell-glute-bridge/), [Single Leg Kettlebell Hip Thrust](https://seto.fit/exercises/single-leg-kettlebell-hip-thrust/)
- **Barbell**: [Feet Elevated Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-barbell-glute-bridge/), [Barbell Figure Four Glute Bridge](https://seto.fit/exercises/barbell-figure-four-glute-bridge/)

## 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: [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/) — 25% of bodyweight
- Easier: [Bodyweight Single Leg Deadlift](https://seto.fit/exercises/bodyweight-single-leg-deadlift/) — 30% of bodyweight
- **This exercise: Single Leg Foot Elevated Glute Bridge — 35% of bodyweight**
- Harder: [Suspension Trainer Reverse Plank Hip Raise](https://seto.fit/exercises/suspension-trainer-reverse-plank-hip-raise/) — 40% of bodyweight
- Harder: [Barbell Hip Thrust](https://seto.fit/exercises/barbell-hip-thrust/) — Intermediate

## Quick answers

### What muscles does the Single Leg Foot Elevated Glute Bridge work?

Primary: Glutes 9/10, Hamstrings 8/10. Also works: Quads 3/10, Hip abductors 4/10, Hip flexors 3/10.

### When should I do the Single Leg Foot Elevated Glute Bridge in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Single Leg Foot Elevated Glute Bridge?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Leg Foot Elevated Glute Bridge?

Resistance bands: Kneeling Resistance Band Hip Thrust, Feet Elevated Mini Band Glute Bridge. Dumbbells: Dumbbell Figure Four Glute Bridge, Dumbbell Figure Four Hip Thrust. Kettlebell: Single Leg Kettlebell Glute Bridge, Single Leg Kettlebell Hip Thrust. Barbell: Feet Elevated Barbell Glute Bridge, Barbell Figure Four Glute Bridge.

### What is an easier version of the Single Leg Foot Elevated Glute Bridge?

Bodyweight Single Leg Deadlift (30% of bodyweight), Bodyweight Hip Thrust (25% of bodyweight).

### What is a harder version of the Single Leg Foot Elevated Glute Bridge?

Suspension Trainer Reverse Plank Hip Raise (40% of bodyweight), Barbell Hip Thrust (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/