Legs · Bodyweight
Single Straight Leg Glute Bridge Hold
How to do the single straight leg glute bridge hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back with one foot flat on the floor and the other leg extended straight out, in line with your thigh. Press through your planted heel to lift your hips into a bridge and hold, keeping the straight leg raised and your hips level. Hold for time, then switch legs.
- 1Your glute on the planted side driving and holding the hips up
- 2Your core braced to keep hips square and level
- 3Steady tension rather than any bouncing
Common mistakes
- Letting the hip of your extended leg drop or rotate
- Sagging or piking your hips during the hold
- Holding your breath; breathe through the hold
Muscles worked
The single straight leg glute bridge hold mainly works the glutes, with the hamstrings, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Hip FlexorsMinor
Kovo programs the single straight leg glute bridge hold 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.