Single-leg glute bridge

How to do it

1. Lie on your back with one knee bent and the foot flat, the other leg raised or held to the chest.
2. Press the working heel into the floor.
3. Lift the hips until the body is straight from knee to shoulders, keeping the pelvis level.
4. Lower slowly.
5. Finish all reps on one leg, then switch.

Common mistakes

• Pelvis dropping on the free side.
• Arching the lower back.
• Pushing through the toes.

Breathing and tempo

Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.

Make it harder or easier

Harder: Shoulders on a bench, which turns it into a single-leg hip thrust.

Easier: Two-leg glute bridge.

Sets and reps

Beginners: 2-3 sets, stopping each 2-3 reps short of failure.

Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.

Safety

• Stop if you feel cramping in the hamstring; bring the foot a little closer.

Swaps

Full gym: Deadlift, Hip thrust, Glute bridge, Hip abduction machine, Banded lateral walk

Dumbbells and a bench: Hip thrust, Glute bridge, Banded lateral walk

Bodyweight only: Glute bridge