strength
Single-Leg Glute Bridge
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
High-stakes movement: check the positioning and setup requirements below before training. Animation availability does not change your exercise eligibility.
Kalyra may avoid or modify this exercise when:
- Back-lying positionsKalyra takes a conservative approach and currently holds back exercises lying flat on your back (for example, after the first trimester of pregnancy).
Musclesglutes, hamstrings
EquipmentNone
Positionsupine
Impactnone
Training roleSTRENGTH
Muscles at work
glutes, hamstrings · primary muscles
Form cues
- One foot flat, other leg held in line with the thigh
- Lift with the working glute; keep hips level
- Lower slowly without letting the pelvis drop
Common errors
- ✗ Hips twisting toward the resting side
- ✗ Arching the back to gain height
How Kalyra programs it
Trains the hinge pattern through glutes and hamstrings with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.
Typically 2–4 sets of 8–12 reps per side.
Easier · Harder · Substitutions
No harder progression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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