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Exercise database

Single-Leg Glute Bridge Hold

Single-Leg Glute Bridge Hold is an intermediate isolation exercise that primarily trains the glutes, with the hamstrings and core assisting. Equipment: bodyweight.

Library data updated IntermediateBodyweight

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the single-leg glute bridge hold

  1. 01

    Tuck the pelvis slightly and finish by squeezing the glutes.

  2. 02

    Lock in the body position before the first rep.

  3. 03

    Move only through the target joint and keep the tempo smooth.

  4. 04

    Stop each set with one or two clean reps still available.

  5. 05

    Keep the pelvis level and hold the top without over-arching.

Troubleshooting

Common mistakes

  • Swinging the weight.

  • Changing posture to finish reps.

  • Cutting the range short.

Programming defaults

Sets, seconds, and rest by goal

These are the starting ranges Handler's library assigns to the single-leg glute bridge hold for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × secondsRest between sets
Strength4 × 20–40 s1 min 30 s
Hypertrophy3 × 30–50 s1 min
Fat loss3 × 30–60 s30 s
General fitness3 × 20–40 s45 s

Between sets

  • Use the same tempo on the next set.
  • Stop before momentum takes over.

Working around discomfort

Modifications by body area

How Handler adjusts the single-leg glute bridge hold when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Hip
Use a comfortable stance and shorten the range if the front of the hip pinches.
Lower back
Reduce load, brace before each rep, and stop if you cannot keep a neutral spine.

Progression chain

Easier and harder variations

Regress to

Progress to

Questions about this exercise

What muscles does the single-leg glute bridge hold work?
The single-leg glute bridge hold primarily works the glutes. The hamstrings and core work as secondary or stabilising muscles. In Handler's library it is classified as a isolation movement.
What equipment do you need for the single-leg glute bridge hold?
None. The single-leg glute bridge hold is a bodyweight exercise, which is why it appears in Handler's anywhere setups.
How many sets and seconds of the single-leg glute bridge hold should I do?
Handler's default for a strength focus is 4 × 20–40 s with about 1 min 30 s rest, and for a muscle-building focus 3 × 30–50 s with about 1 min rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the single-leg glute bridge hold suitable for beginners?
It is tagged intermediate. A simpler starting point in the same progression chain is the donkey kick.

More glute exercises

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