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Glute Single Leg Bridge from Bench

Step by step instructions, muscle activation and variants for the Glute Single Leg Bridge from Bench.

EasyGlutes

About this exercise

The glute single leg bridge from bench is a unilateral bodyweight hip-thrust variation where the upper back rests on a flat bench and one leg is extended, forcing the grounded leg to do all the work. This isolates each glute independently, highlights asymmetries between sides, and increases the stability demand on the core and hip.

How to Perform

  • Sit on the floor in front of a flat bench and lean your upper back against the edge of the bench, just below your shoulder blades
  • Walk one foot out so your knee is bent at roughly 90 degrees, foot flat on the floor; extend the other leg straight
  • Let your hips drop toward the floor to achieve the starting position
  • Drive through the heel of your grounded foot and squeeze your glute to lift your hips until your torso is level and your glute is fully contracted
  • Keep your hips square — do not let the extended-leg side drop
  • Pause at the top, then lower your hips in a controlled manner
  • Complete all reps on one side before switching legs

Muscle Activation

Primary
Glutes
Secondary
AbsHamstringsLower back

About the Glute Single Leg Bridge from Bench

The Glute Single Leg Bridge from Bench is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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