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Glute Bridge One Leg on Floor (straight leg)

Glute Bridge One Leg on Floor (straight leg)

The Glute Bridge One Leg on Floor (straight leg) exercise is a fantastic way to target your glutes, hamstrings, and core muscles. This exercise is particularly beneficial for those looking to strengthen and tone their lower body, improve overall stability, and enhance athletic performance. To perform this exercise, you will start by lying flat on your back with your arms relaxed by your sides. Bend your knees, ensuring that your feet are flat on the floor and hip-width apart. Next, extend one leg straight out in front of you, ensuring that it remains parallel to the floor. Engage your core muscles by drawing your belly button in towards your spine. Then, push through your grounded foot to lift your hips off the floor, aiming for a straight line from your knees to your shoulders. Hold this position for a few seconds, focusing on squeezing your glutes and maintaining a stable torso. It is essential to pay close attention to your form throughout the exercise. Avoid overarching your lower back or letting your hips drop too low. Keep your core engaged, maintain a strong alignment, and ensure that your body weight is evenly distributed between your shoulders and foot on the floor. By incorporating the Glute Bridge One Leg on Floor (straight leg) exercise into your fitness routine, you can strengthen your gluteal muscles, improve hip stability, and enhance overall lower body strength. Remember to always perform exercises with caution and consult a fitness professional if you have any concerns or specific limitations. Get ready to feel the burn and enjoy the benefits of this effective glute-strengthening exercise!


  • Lie on your back on a comfortable mat or the floor.
  • Bend your knees and keep your feet flat on the floor, hip-width apart.
  • Extend one leg straight out in front of you, keeping your foot flexed.
  • Engage your core muscles and squeeze your glutes as you lift your hips off the ground, driving through your planted foot.
  • Keep your shoulders, hips, and knees in a straight line as you lift your hips.
  • Hold at the top for a brief pause, keeping your glutes and core engaged.
  • Slowly lower your hips back down to the starting position.
  • Repeat the movement for the desired number of repetitions.
  • Switch legs and repeat the exercise with the other leg extended.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to maintain stability and prevent excessive arching of the lower back.
  • Keep your shoulders relaxed and pressed into the floor to maintain good upper body posture.
  • Focus on squeezing your glutes to lift your hips off the floor and create tension in the glute muscles.
  • Ensure that your body forms a straight line from your head to your knees, avoiding any tilting or twisting.
  • To increase the difficulty, try holding a weight or resistance band across your hips.
  • Avoid pushing through your toes or using your legs too much during the movement. Keep the emphasis on the glutes.
  • Breathe naturally throughout the exercise, avoiding holding your breath.
  • Maintain a slow and controlled tempo, focusing on the mind-muscle connection.
  • If you feel any discomfort or pain, stop the exercise and consult with a fitness professional.
  • Pair the Glute Bridge with other glute exercises for a well-rounded glute workout.

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