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Ethereal
GlutesHamstringsCore

Moderate · Reps, each side

Single-leg glute bridge

The bridge on one leg: twice the work for each side.

Just floor space

How to do it

  1. 1 Set up for a bridge, then straighten one leg.
  2. 2 Drive through the planted heel to lift your hips level.
  3. 3 Lower slowly. If your hips tilt or it cramps, switch to two legs for the rest of the set.

Watch out for

  • Hips tilting to one side
  • Pushing through the toes
Too hard? Try Glute bridge Too easy? Try Hip thrust

The progression

Your plan moves you up one rung when you hit the top of the range on every set.

  1. Glute bridge
  2. Single-leg glute bridge
  3. Hip thrust
Get a plan built around it