Glute Bridge Unilateral

Purpose of the exercise

Strength exercise for the glutes (gluteus maximus), hamstrings, lower back (erector spinae) and core stabilisers. Improves single-leg gluteal strength, hamstring activation and pelvic stability under asymmetric loading. Also effective for identifying and correcting force differences between left and right, and for developing anti-rotational core stability.

Supplies

• Mat or soft surface
• Sufficient space to lie outstretched
• No further material required
• Optional: resistance band or weight for progression

Starting position

1. Lie on your back on a mat
2. Bend one knee with foot flat on the ground
3. Place your foot about 30 cm from your buttock
4. Fully extend your other leg (stretched in the air)
5. Place your arms next to your body, palms down
6. Keep your pelvis neutral
7. Tighten your core

Implementation

1. Push through your heel of the stand leg
2. Lift your hips up off the ground
3. Keep your extended leg in the air (at hip-height)
4. Lift until your body forms a straight line (shoulder hip knee)
5. Tighten your supporting leg gluteus maximally
6. Keep your hips horizontal (do not lower to one side)
7. Hold this position for 1-2 seconds
8. Release controlled back to the ground
9. Lightly touch the ground or hold tension
10. Complete all repetitions before switching legs

Points of interest

• ✓ Push through your heel (not your toes)
• ✓ Keep your hips horizontal (no rotation or tilt)
• ✓ Tighten your gluteus maximally at the top
• ✓ Keep your extended leg at hip-height
• ✓ Keep your core tense to maintain stability
• ✓ Exhale when pushing up, inhale when lowering
• ✗ Avoid sagging your hips to one side
• ✗ Don't push through your toes (stay on heel)
• ✗ Don't lift too high (creates hyperextension lower back)
• ✗ Do not lower your extended leg
• ✗ Don't use too much lower back (focus on buttocks)
• ✗ Don't lose your balance or stability

When this exercise?

This exercise is suitable for advanced athletes who can already perform strong bilateral glute bridges. Ideal for identifying and correcting asymmetry between left and right. Very effective in late rehabilitation phase after hip, buttock or hamstring injuries (in consultation with physiotherapist). Perfect for athletes who need single-leg explosive power (sprinters, jumper athletes). Also valuable as an accessory exercise after main leg training. Suitable for people with low back pain as an alternative to taxing exercises. For acute hip or hamstring pain, have a physiotherapist assess first. Start with regular glute bridges first before trying this variation - the unilateral version is significantly heavier.