Strength · Bodyweight · Intermediate · ~4 min
Single-leg glute bridge
Each hip works on its own and has to stop the pelvis tipping. That matches single-leg demands on court.
▶ How to do a Single-Leg Glute Bridge | The Right Way | Well+Good — Well+Good (YouTube)
More videos: Single Leg Bridge For the Ultimate Hip Flexor Stretch ([P]rehab) · How To Single Leg Glute Bridge Properly (Michael Hermann | Performance Revolution)
Prescription3 × 8 reps each side · rest 45 s
EquipmentExercise mat
ImpactLow
FormatSolo
Starting position
Glute bridge position with one knee pulled toward the chest or the leg extended.
How to do it
- Press through the planted heel and lift the hips.
- Keep the pelvis level, not dropping on the free side.
- Lower under control; finish reps then switch.
Technique cues
- Hips level like a table
- Drive through the heel
Common mistakes
- Pelvis rotating
- Arching the lower back to get height
Easier
Glute bridge with both feet.
Harder
Feet on a low step, or 3-second lowering.
Safety
- Stop if you feel a hamstring cramp; shuffle the foot closer.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.