FlexSingle-Leg Glute Bridges
Muscles worked
- Gluteus Maximus
- Biceps Femoris (Long Head)
- Semitendinosus
- Semimembranosus
- Erector Spinae
- Rectus Abdominis
- CategoryLegs
- Default target3 sets × 8–12 reps
- EquipmentDumbbells (optional), Bodyweight
- Movement patternHinge
- Training stylesHypertrophy
Technique
Setup
Lie on your back with knees bent and feet flat. Lift one leg off the ground, extended straight or bent. For extra resistance, rest a dumbbell on the hip of the working side.
Movement
Drive through the heel of the planted foot to lift your hips until your body forms a straight line from shoulder to knee. Squeeze at the top.
Form Tip
Squeeze the glute of the working leg hard. Keep your hips level throughout the movement; do not let the non-working hip drop.
Increase Difficulty
Hold a 3-second squeeze at the top or add a dumbbell on the working hip.
Decrease Difficulty
Go back to standard two-leg glute bridges.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.