How to do a Single Leg Glute Bridge and Squeeze

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Single Leg Glute Bridge and Squeeze

Sets Logged
13,991
Popularity Rank
640th
Difficulty
Intermediate
Glutes Strength
82 mSCORE 47th
Equipment Required

Target muscles worked

Primary Muscles
Glutes
Secondary Muscles
Quads, Abs, Adductors

Instructions for Proper Form

The Single Leg Glute Bridge with a Medicine Ball Squeeze intensifies glute and core engagement by incorporating a medicine ball, making it an effective isolation exercise for unilateral glute strength and stability. This compact variation demands greater muscle activation to maintain balance and squeeze the ball, offering enhanced muscle growth and symmetry. It's a concise yet powerful exercise for boosting lower-body stability, improving posture, and aiding in injury prevention, suitable for integrating into lower-body and core training routines.

  1. Lie face up with your feet flat on the ground.
  2. Hold a medicine ball between your legs.
  3. Keep your core engaged and place your arms to your sides to help with stability.
  4. Engage your glutes and hamstrings to drive your hips up, holding the medicine ball.
  5. Shift your weight to one foot. 
  6. Extend one leg, keeping your opposite foot on the floor. 
  7. Slowly lower yourself back down, maintaining tension in your glutes and hamstrings. 
  8. Switch sides and repeat.

Alternative Exercises to Single Leg Glute Bridge and Squeeze

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  1. 1. Dumbbell Hip Thrust

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    This exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

  2. 2. Single Leg Hip Thrust

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    Single Leg Hip Thrust is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this compound exercise primarily targets the glutes and hamstrings. By performing the exercise one leg at a time, you add more instability to the movement, which can help improve muscle activation and address strength discrepancies between sides. This variation provides a greater focus on single-leg strength and balance.

  3. 3. Glute Kickback Machine

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    Glute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.

    • Beginner
    • Glutes
    • Glute Kickback Machine

  4. 4. Barbell Hip Thrust

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    Barbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.

  5. 5. Kettlebell Swing American

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    83 mSCORESWAPPED 870 TIMES

    This exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.

  6. 6. Cable Hip Extension

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    Cable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.

  7. 7. Cable Pull Through

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    Cable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.

  8. 8. Single Leg Kickback

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    Single Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.

  9. 9. Hip Thrust

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    Hip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.

  10. 10. Elevated Hip Bridge

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    This exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By elevating your feet on a bench, or other surface, you can increase your range of motion, which can lead to better muscle activation. This is a great variation for anyone looking to make their Hip Thrusts a bit more challenging.