Single-Leg Glute Bridge Hold

Single-Leg Glute Bridge Hold is a timed single-leg hip-extension hold that challenges the glute while the pelvis remains level.

Primary muscle

Glutes

Primary musclesGluteus maximus

Secondary musclesHamstrings, Gluteus medius, Abdominals

Equipment

Bodyweight

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How to perform Single-Leg Glute Bridge Hold

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Lie on the back with one foot planted, the other leg raised, arms resting on the floor, and pelvis level.
Brace the abdomen and press through the whole planted foot to lift the hips.
Hold with the torso and working thigh aligned while both hip bones remain level.
Breathe normally and end the hold when the hips sag, rotate, or the lower back begins to arch.
Lower under control, rest, and repeat the same hold on the other leg.

Common Single-Leg Glute Bridge Hold mistakes

Holding after position is lost

End the set when the hips sag, rise, or turn, or when the lower back arches. Do not keep holding just to reach a set time.

Holding the breath

Maintain abdominal tension while taking small, regular breaths.

Collapsing into the shoulders

Press through the support points and keep the neck long.

Choosing too much leverage

Shorten the body position or use knee support if the shoulders, pelvis, and spine cannot remain aligned.

When to modify or choose another exercise

Holding after position is lost: End the set when the hips sag, rise, or turn, or when the lower back arches. Do not keep holding just to reach a set time.
Collapsing into the shoulders: Press through the support points and keep the neck long.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Two-Leg Glute Bridge Hold: Keep both feet planted while learning the level-pelvis hold.
For Single-Leg Glute Bridge Hold, compare sides with the same starting load and range; a persistent or painful asymmetry should be assessed rather than trained around blindly.

How to use Single-Leg Glute Bridge Hold in a training program

Where it fits in a session

Place Single-Leg Glute Bridge Hold after the main lower-body lifts or in a short glute block where it will not fatigue the hips before squats or hinges.

How often to use it

Use two or three times per week while counting other bridges, hip thrusts, and single-leg glute work.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Control	2–3	10–20 sec per side	45–75 sec	End the hold when the pelvis rotates or drops
Glute endurance	2–4	20–40 sec per side	60–90 sec	Keep 5–10 seconds of perfect-position reserve

Pairing and sequencing

Use Single-Leg Glute Bridge Hold after Barbell Back Squats or Romanian Deadlifts for additional glute work.
Pair it with Seated Leg Curls when both exercises can keep a controlled pelvic position.

Scale the movement