Single Leg Glute Bridge on Bench

Intermediate Level of Difficulty

The single leg glute bridge on the bench is a challenging intermediate lower body exercise. This exercise really targets the glutes when only a single leg is used because the muscle becomes totally isolated.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

single leg glute bridge on bench - step 1

Step 1

Start with your shoulders resting on the bench supporting your body. Raise one leg off of the ground and start with you hips up in a level bridge.

single leg glute bridge on bench - step 2

Step 2

Drop your hips until you are nearly sitting down. Raise your body back up as high as you can and fully contract your buttocks at the top of the motion.

single leg glute bridge on bench - step 3

Step 3

Lower your body back down into the seated position and repeat action.