Exercise · hip hinge
Single-leg glute bridge
Single-leg glute bridge is an intermediate hip hinge movement that trains glutes, hamstrings, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–15 reps, tempo 1-2-1.
The most common mistake is hips rotating toward the free leg. If no equipment or the movement itself doesn't suit you, Glute bridge or Single-leg Romanian deadlift or Dumbbell hip thrust or Band pull-through cover the same pattern. It's usually held back for pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | One foot flat, other leg held up | एक पैर ज़मीन पर, दूसरा ऊपर |
| 2 | Lift hips level; do not let the pelvis tilt | कूल्हे बराबर उठाओ, एक तरफ मत झुकने दो |
| 3 | Pause at the top and lower slowly | ऊपर रुको, धीरे नीचे |
Equipment & who it fits
Needs no equipment, rated intermediate, held back for pregnancy issues. Search "single leg glute bridge" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Single-leg glute bridge work?
- Single-leg glute bridge primarily trains glutes, hamstrings, using a hip hinge pattern with no equipment.
- What's the most common mistake with Single-leg glute bridge?
- Hips rotating toward the free leg
- What can I do instead of Single-leg glute bridge?
- The closest substitutes in this database are glute bridge, single leg rdl dumbbell, hip thrust dumbbell, band pull through, which train the same pattern with different equipment.