Exercise
SINGLE-LEG GLUTE BRIDGE
Stand
Squat
Form cues
Keep the thighs parallel — do not let the working hip drop lower than the non-working side
Press through the heel, not the toe, to maximise glute activation
Keep the core braced to prevent the lower back from hyperextending at the top
The single-leg version challenges the hip stabilisers far more than the bilateral bridge
Breathe out on the way up, breathe in as you lower
Instructions
Step-by-step technique
Lie on your back with both knees bent and feet flat on the floor.
Extend one leg straight, keeping the thighs parallel to each other.
Press through the heel of the planted foot to lift the hips off the floor.
Drive the hips upward until the body forms a straight line from the shoulders to the knee of the bent leg.
Squeeze the glute of the working leg hard at the top and hold briefly.
Lower the hips back down with control and repeat for all reps before switching legs.