SHIFT Fit
Single leg glute bridge
Single leg glute bridge: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie with one foot planted and other knee lifted.
- Raise hips using the planted leg. Keep the pelvis level.
- 2 sets × 5 reps per side; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep the pelvis level.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps per side; 75s rest between sets. | mat |
| intermediate | 2 sets × 8 reps per side; 75s rest between sets. | mat |
| intermediate | 3 sets × 8 reps per side; 90s rest between sets. | mat |
| intermediate | 2 sets × 12 reps per side; 90s rest between sets. | mat |
| intermediate | 2 sets × 6 reps per side; 90s rest between sets. | mat |
| intermediate | 1 set × 8 reps per side. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Pushing the ribs up; arching the lower back at the top; letting knees collapse inward. Exercise check: Keep the pelvis level.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.