How to do the Single Leg Foot Elevated Glute Bridge
- Lie on your back, one foot on the box, other leg raised.
- Push through the raised foot and lift your hips.
- Squeeze your glutes at the top, lower back flat.
- Lower your hips slowly to just above the floor.
Full technique — 8 steps
- Lie on your back with your arms along your sides, palms down on the floor.
- Place one foot on a box or bench with that knee bent to about 90 degrees.
- Lift the other leg with the knee bent and keep it in the air for the whole set.
- Tighten your stomach, then drive through the raised foot to lift your hips off the floor.
- Continue until your hips are fully extended, with your upper back still on the floor.
- Squeeze your glutes at the top without arching your lower back.
- Lower your hips under control until they nearly touch the floor.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
Dumbbells
- Dumbbell Figure Four Glute Bridge Same level
- Dumbbell Figure Four Hip Thrust Same level
Kettlebell
Barbell
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
- Easier Bodyweight Single Leg Deadlift
- This exercise Single Leg Foot Elevated Glute Bridge
- Harder Suspension Trainer Reverse Plank Hip Raise
- Harder Barbell Hip Thrust
Too hard for now? Start with the Bodyweight Single Leg Deadlift.
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).
