Single Straight Leg Glute Bridge Hold

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Extend one leg straight out so it is parallel to the thigh of the bent leg.
3. Place your arms flat by your sides with palms down for stability.
4. Engage your core by drawing your navel toward your spine to flatten your lower back against the floor.

How to do it

1. Drive through the heel of the planted foot to lift your hips until your torso and thigh form a straight line.
2. Exhale as you lift and maintain a powerful contraction in the glute of the working leg.
3. Hold this elevated position for the prescribed duration, keeping the extended leg perfectly straight and hips level.
4. Inhale as you slowly lower your hips back to the floor with control before switching sides.

Form checklist

• Keep hips level; do not let the hip of the extended leg dip toward the floor.
• Maintain a neutral spine; avoid over-arching the lower back at the top of the hold.
• Drive through the heel, not the toes, to maximize glute and hamstring recruitment.
• Ensure the extended leg remains locked at the knee and in line with the torso.

Pro tips

• Focus on a posterior pelvic tilt (tucking your tailbone) to ensure the glute is doing the work rather than the lumbar extensors.
• Push your arms and triceps into the floor to create total-body tension and increase stability during the hold.

Make it harder

• Place the planted foot on an elevated surface, such as a bench or step, to increase the demand on the hamstrings.
• Cross your arms over your chest to remove the stability provided by your hands, forcing the core to work harder.

Frequently asked

What muscles does the single straight leg glute bridge hold work?

The single straight leg glute bridge hold primarily targets the glutes and hamstrings, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the single straight leg glute bridge hold?

The single straight leg glute bridge hold requires no equipment — just your body weight.

Is the single straight leg glute bridge hold good for beginners?

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

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