Glute bridge / thrust · No equipment
Single-Leg Glute Bridge
The Single-Leg Glute Bridge is a glute exercise for the glutes and hamstrings, done with just your body weight.
The animated figure highlights the muscles worked.
How to do it
- Working heel close to your hips
- Lift your hips without arching your lower back
- Hold 2 seconds at the top
Sets and reps
How the 3 BindTrue programs that use it dose the Single-Leg Glute Bridge:
- Sets
- 3
- Reps
- 10–15 per leg
- Rest
- 60 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Home Iron Full Body A: 3 × 12–15 per leg · 3 days a week
- Anywhere Full Body Full Body A: 3 × 10–15 per leg · 3 days a week
- Glutes & Tone Glutes C: 3 × 10–12 per leg · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.