Lie on your back with one knee bent, foot flat, and the other leg extended.
Drive through the planted heel to lift your hips into a straight line.
Squeeze the working glute hard at the top and hold for a beat.
Lower with control without letting your hips twist.
Finish your reps, then switch legs.
The one cue that matters
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Keep your hips level the whole time, no dipping toward the lifted leg.
Muscles worked
The Single Leg Glute Bridge and Squeeze is a Glutes-first movement, with Hamstrings working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.
FAQ
What muscles does the Single Leg Glute Bridge and Squeeze work?
The Single Leg Glute Bridge and Squeeze primarily works the Glutes with Hamstrings assisting.
What if I can't do many reps yet?
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
One side at a time?
Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.
