Single Leg Glute Bridge With Knee To Chest

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Lift one knee toward your chest and hold it firmly with both hands to lock your lower back against the floor.
3. Position the heel of the working leg approximately 6-8 inches away from your glutes.

How to do it

1. Drive through the heel of the grounded foot to lift your hips until they are fully extended and in line with your torso.
2. Exhale during the ascent and squeeze the glute of the working leg at the top for a one-second pause.
3. Inhale as you slowly lower your hips back to the starting position with a controlled tempo.
4. Complete all repetitions on one side before switching to the other leg.

Form checklist

• Keep the non-working knee pulled tight to your chest throughout the entire set.
• Ensure your hips remain level and do not rotate or dip toward the floor.
• Drive through the heel of the working foot rather than the toes.
• Avoid overextending the lower back; the movement should come entirely from the hip joint.

Pro tips

• Imagine trying to 'push the floor away' with your heel to maximize glute fiber recruitment.
• Maintain a slight chin tuck to keep your spine neutral and improve core bracing during the lift.

Make it harder

• Place the working foot on an elevated surface like a bench or step to increase the range of motion.
• Add a 3-second isometric hold at the peak of the contraction on every rep.

Frequently asked

What muscles does the single leg glute bridge with knee to chest work?

The single leg glute bridge with knee to chest primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the single leg glute bridge with knee to chest?

The single leg glute bridge with knee to chest requires no equipment — just your body weight.

Is the single leg glute bridge with knee to chest good for beginners?

The single leg glute bridge with knee to chest is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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