How to do the Single Leg Glute Bridge

Steps

1. Lay on the floor with your feet flat and knees bent.
2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
4. Extend as far as possible, pause and then return to the starting position.

Tracking it in OneRep

Add the single leg glute bridge to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.