Legs · Bodyweight
Single Leg Glute Bridge with External Rotation
How to do the single leg glute bridge with external rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Lie on your back with one foot flat on the floor and the other leg lifted. Drive through the planted heel to raise your hips into a bridge, and as you reach the top, rotate the lifted knee outward away from the midline. Reverse the rotation, lower under control, and repeat before switching sides.
- 1Drive through your heel and squeeze the working glute to power your hips
- 2up
- 3Feel the side glute and external rotators fire as you turn the lifted knee out
- 4Keep your core braced and hips level so one side doesn't dip
Common mistakes
- Don't let your hips sag or twist toward the lifted leg
- Avoid arching your lower back to push higher; drive with the glute
- Don't rush the rotation; control it out and back
Muscles worked
The single leg glute bridge with external rotation mainly works the glutes, with the hamstrings, external rotators, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- External RotatorsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Hip FlexorsMinor
Kovo programs the single leg glute bridge with external rotation 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
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- 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.