Single Straight Leg Glute Bridge Hold
Single Straight Leg Glute Bridge Hold Exercise Description
The Single Straight Leg Glute Bridge Hold is a bodyweight, isometric hip-extension exercise performed on the floor. It primarily targets the gluteus maximus of the grounded leg while the hamstrings assist and the gluteus medius/minimus stabilize the pelvis to keep the hips level. The erector spinae and anterior core contribute to lumbopelvic stability so the lift comes from the hip, not the low back. With one foot planted and the opposite leg straight, you raise the hips until the shoulder–hip–knee of the stance side form a straight line and hold without rotating. This unilateral position increases demand on hip stabilizers and teaches controlled glute-driven extension with a neutral spine. It’s a concise way to practice clean hip mechanics and pelvic control using only body weight.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Longissimus, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Single Straight Leg Glute Bridge Hold Exercise
‘- Lie supine; bend one knee with the foot flat, other leg straight and in line with the thigh.
– Place arms at ~30–45 degrees from your torso, palms down for balance.
– Set ribs down and lightly brace; maintain a neutral neck with eyes up.
– Posteriorly tilt the pelvis slightly to avoid lumbar arching.
– Drive through the midfoot/heel of the planted leg and lift hips to a straight line from shoulder to knee.
– Keep pelvis level; point both hip bones toward the ceiling—no rotation.
– Hold the straight leg in line with your torso; thighs stay parallel.
– Track the stance knee over the middle toes; keep the foot flat without rolling in or out.
– Breathe steadily; maintain glute tension more than hamstring tension.
– Lower the hips back to the floor under control without losing alignment.
Single Straight Leg Glute Bridge Hold Tips
‘- Lie on your back with one knee bent, foot flat, and the opposite leg straight and in line with the thigh before you start the lift.
– Place your arms about 30–45 degrees from your torso with palms down to help with balance.
– Set your ribs down and lightly brace your core to maintain a neutral spine and keep the lift out of the low back.
– Slightly posteriorly tilt the pelvis before lifting to avoid excessive lumbar arching.
– Drive through the midfoot/heel of the planted leg and raise your hips until your shoulder, hip, and knee form a straight line.
– Keep your pelvis level with both hip bones pointing toward the ceiling, avoiding any rotation.
– Hold the straight leg in line with your torso so that both thighs stay parallel.
– Track the stance knee over the middle toes and keep the foot flat without letting it roll inward or outward.
– Breathe steadily throughout the hold while focusing on maintaining glute tension more than hamstring tension.
– Lower your hips back to the floor under control, keeping your alignment until you’re fully down.
Single Straight Leg Glute Bridge Hold Beginner Introduction
In the Single Straight Leg Glute Bridge Hold, the body is positioned on the floor in a one-sided bridge. One leg presses into the ground while the other stays long, so the working side lifts the hips until the shoulder, hip, and knee create a tall line. This creates an isometric challenge for the glutes of the planted leg, with the hamstrings lending support. The side glutes, abs, and lower back all help steady the pelvis, allowing the lift to come from the hip joint rather than the spine.
Because only one leg supports the body, stabilizers around the hip and midsection work harder to prevent the hips from tipping or twisting. The straight leg mirrors the stance leg, encouraging even thigh alignment and smoother hip movement. This exercise highlights controlled, glute-driven extension and precise hip alignment using nothing more than body weight, making it well suited for building awareness of how the hips, pelvis, and trunk cooperate during bridging motions.