Legs & glutes
Single-leg glute bridge
A glute bridge on one leg — doubles the challenge and shows up any left-right difference.
Intermediate Low impact
How to do it
- Lie on your back with knees bent and feet flat.
- Lift one foot and straighten that leg in line with the other thigh.
- Press through the heel on the floor to lift your hips, keeping them level.
- Lower with control. Complete your reps, then swap sides.
Form tips
- Keep your hips level — imagine balancing a glass of water on your belly.
Common mistakes
- One hip dropping.
- Pushing from the shoulders and neck.
Easier and harder
Make it easier
Keep the lifted foot hovering just off the floor, or go back to the two-leg bridge.
Make it harder
Pause at the top for three seconds, or raise the working foot on a low step.
