strength · beginner

Single-Leg Glute Bridge

An accessible glute isolation exercise performed on the back with one leg extended. Targets glute max activation without spinal loading, making it ideal for runners at all levels and those returning from injury.

  1. 01Lie on your back with knees bent, feet flat on the floor, hip-width apart.
  2. 02Extend one leg straight out, keeping the thighs parallel.
  3. 03Brace your core and drive through the heel of the planted foot.
  4. 04Lift your hips until your body forms a straight line from shoulders to knees.
  5. 05Squeeze the glute hard at the top for 2 seconds.
  6. 06Lower slowly and with control — do not let your hips drop.
  7. 07Keep the pelvis level throughout. If one side drops, reduce the range.
Why it matters

Gluteus maximus is the most powerful hip extensor and the primary driver of running propulsion. Many runners are "quad dominant" with underactive glutes, leading to compensatory patterns at the knee, hip, and lower back. The single-leg glute bridge is a low-load, high-activation exercise that re-educates the glute firing pattern, making it an essential inclusion in any runner strength program.