Single-Leg Glute Bridges

How to do it

Lie supine with one knee bent and that foot flat on the floor. Extend the opposite leg completely straight. Drive through the planted heel to lift the hips until the shoulders, hips, and knees form a straight line. Lower with control.

The coaching cue

"Punch the ceiling with your floating heel." This keeps the extended leg active and prevents the pelvis from violently twisting under the unilateral load.

What changes inside an AMRAP

Keep both thighs parallel to each other throughout the entire movement. Do not let the extended leg drift up or drop down.

Common mistakes

• Letting one hip drop lower than the other at the top.
• Swinging the free leg for momentum rather than holding it still.

Workouts that use single-leg glute bridges

• The Metronome

  15 minute AMRAP — 20 Single-Leg Glute Bridges (10/leg), 10 Standard Push-ups, 40 Jumping Jacks

• Posterior Panic

  5 minute AMRAP — 10 Single-Leg Glute Bridges (5/leg), 15 Standard Glute Bridges

• Tension Shift

  10 minute AMRAP — 10 Diamond Push-ups, 16 Single-Leg Glute Bridges (Total)

• The Triad

  15 minute AMRAP — 12 Wide Push-ups, 20 Single-Leg Glute Bridges, 15 Leg Raises

• The Sentinel

  20 minute AMRAP — 20 Butt Kicks, 10 Sphinx Push-ups, 20 Single-Leg Glute Bridges (Total), 10 Russian Twists

Track every round. Sync with friends when you want to.

One clock, rounds and splits for you. Share a rally link when other people join.