How to do Single Leg Glute Bridges
On the floorFlowing movementBoth sidesAdvanced
Single Leg Glute Bridges is a on the floor flowing stretch for your hamstrings, lower back and glutes. Do it on one side, then switch.
Step by step
- 1Lie on your back.
- 2Bend one knee with your foot flat on the floor.
- 3Extend the other leg straight up.
- 4Engage your glutes and lift your hips toward the ceiling.
- 5Keep the extended leg straight.
- 6Lower your hips back down with control.
- 7Repeat and switch sides halfway.
What you should feel
Let your arms rest heavy on the floor.
Form tips
- Squeeze your glutes at the top. Move smoothly and avoid arching your back.
- Feel your left glute doing the work.
- Move slowly… with your breath.
Make it easier
Keep both feet on the floor if your lower back needs a gentler day.
Coming out of it
Lower your hips… bring your leg down… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Single Leg Glute Bridges with a coach
In BendEase, a voice coach talks you into Single Leg Glute Bridges, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your hamstrings and lower back.
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