Glutes and hips exercise

# Single-leg glute bridge

A glute bridge on one leg, with the other leg held straight. It doubles the load on the working side and adds a balance challenge for the hips.

Also called: one-leg bridge, single leg hip bridge

- **Type:** Glutes and hips

- **Equipment:** No equipment

- **Area:** Lower back

- **Level:** Intermediate

- **Starting dose in Remedy:** 3 sets of 10 per side

## How to do it

- Lie on your back with your knees bent and feet flat.
- Straighten one leg so it lines up with the other thigh.
- Drive through the heel of the planted foot to lift your hips until your body forms a straight line.
- Keep both hips level at the top, then lower slowly.
- Finish your reps and switch legs.

## Form cues

- Drive through the planted heel.
- Keep both hips level at the top; don’t let one drop.

## Common mistakes

- The hip on the lifted-leg side dropping.
- Arching the low back to get height.

## Easier and harder versions

- **Easier:** [Glute bridge](https://remedyrecoveries.com/exercises/glute-bridge)

- **Harder:** [Barbell hip thrust](https://remedyrecoveries.com/exercises/barbell-hip-thrust)

## Why it helps a sore back

In Remedy it is the step up from the two-leg bridge: instead of piling on more reps, the program moves you to a harder version.

## How Remedy uses it

In the app it is called **Single-Leg Glute Bridge**. Remedy is more likely to pick it if you say your back is bothered by standing or walking or working out. A typical starting dose is 3 sets of 10 per side, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.

Single-leg glute bridge in the Remedy app

Get it in a program

Remedy builds this into a 4 to 6 week plan with video, sets, and reps.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)

## More glutes and hips exercises

[Glutes and hips

### Barbell hip thrust

A loaded bridge with your upper back on a bench and a barbell across your hips.
Gym · Advanced](https://remedyrecoveries.com/exercises/barbell-hip-thrust)
[Glutes and hips

### Glute bridge

Lying on your back with knees bent, you drive through your heels to lift your hips.
No equipment · Beginner](https://remedyrecoveries.com/exercises/glute-bridge)

## Guides that use it
[Guide
### Lower back pain exercises
The kinds of exercise that help a sore lower back, with a simple routine to start.Read the guide](https://remedyrecoveries.com/guides/lower-back-pain-exercises)[Guide
### Back routine with no equipment
What a home routine for a sore back needs, using only the floor.Read the guide](https://remedyrecoveries.com/guides/back-exercises-no-equipment)[Guide
### How long to stick with a routine
Why a back routine is measured in weeks, and what progress looks like.Read the guide](https://remedyrecoveries.com/guides/how-long-to-stick-with-a-back-routine)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/single-leg-glute-bridge
Remedy is a fitness and wellness app, not medical care.