Single Leg Glute Bridge and Squeeze
The Single Leg Glute Bridge and Squeeze is a unilateral bodyweight exercise that isolates the gluteus maximus while improving hip stability. By lifting one leg, this movement corrects muscle imbalances and strengthens the posterior chain without requiring equipment.
Because this is a unilateral movement, the AI analyzes performance differences between your left and right sides to detect strength asymmetries before they cause injury. By tracking your RPE and recovery data, the app determines if your glutes are fatigued from heavy compounds like squats, adjusting the volume of this accessory lift to ensure stimulation without overtraining. If you report lower back pain, the system instantly recalls this association and may suggest regressions to ensure you are extending through the hips rather than the spine.
Form Cues
- Drive through the heel of your planted foot
- Squeeze your glutes hard at the top of the movement
- Keep your hips level with the floor throughout
- Exhale as you lift your hips
- Maintain a straight line from shoulder to knee at the peak
- Don't arch your lower back to get higher
- Don't push off your toes
- Don't let your hips rotate or drop on the lifted side
- Don't swing your free leg to generate momentum
- Don't rest completely on the floor between reps if possible
Common Mistakes
- Hyperextending the lumbar spine
- Uneven hip alignment
- Placing the foot too far forward
- Relying on momentum
- Insufficient glute contraction
Muscles Worked
This exercise primarily targets the gluteus maximus, demanding intense contraction to lift the hips while stabilizing the pelvis on a single point of contact. Secondary engagement occurs in the hamstrings for knee stability and the core musculature to prevent rotational collapsing of the hips.
Primary
Secondary
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