Legs · Bodyweight
Glute Single Leg Bridge From Bench
How to do the glute single leg bridge from bench, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Rest your upper back against the edge of a bench with your feet flat on the floor, then extend one leg straight out and keep the other foot planted. Drive through the planted heel to lift your hips into a hip-thrust position, keeping them level, then lower under control. Keep the extended leg in line with your torso and squeeze the working glute at the top.
- 1Drive through the planted heel and feel that single glute working
- 2Keep your hips level so neither side drops
- 3Squeeze the working glute at the top and control the descent
Common mistakes
- Don't let the hip of the free leg sag or rotate
- Don't arch your lower back to gain height
- Don't rush the reps or lose control on the way down
Muscles worked
The glute single leg bridge from bench mainly works the glutes, with the hamstrings, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the glute single leg bridge from bench for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.