Single-Leg Glute Bridge

Move · Resistance Training · Movement, Typed Supps

Lifting one leg does not halve the base — it puts the load off to one side, so the hip has to stop the pelvis tipping as well as lift it.

Stage by stage

Set-up (Support base moves off-centre): With one foot down the line of gravity sits lateral to the working hip, creating a sideways torque to control.
During the rep (Abductors co-limit the lift): Gluteus medius and minimus hold the pelvis level while the gluteus maximus extends the hip.
When it goes wrong (Pelvic drop, hamstring cramp): A dipping pelvis points to abductor strength; cramping usually means the foot is placed too far from the hips.
Months later (Bridge to loaded hip thrusts): The bilateral deficit makes this far harder than half a two-legged bridge, which is what makes it a useful progression.

Muscles trained

Primary: glutes
Secondary: abs, hamstrings, hip abductors

Intensity

3.5 METs (Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance).

Time to effect

Weeks: Hip stability on the working side usually improves within the first couple of weeks as the smaller stabilizing hip muscles adapt to the unsupported position.
Months: This is a common bridge between bodyweight glute bridges and loaded hip thrusts, and most people can progress to a barbell hip thrust comfortably once the single-leg version feels controlled.

Common myth

"If the two-legged glute bridge is easy, this should only be slightly harder." In reality: Removing one leg's support is a much bigger jump in difficulty than it looks — most people feel the extra hip stabilization demand immediately.