BOSU Ball Single-Leg Glute Bridge

PT Will Duru’s Perspective

The BOSU ball single-leg glute bridge is an excellent progression from the standard glute bridge.

I like this exercise because it combines single-leg strength with instability, forcing the glutes and core to work harder to control the movement.

Many people have one side that is stronger than the other. Single-leg exercises help identify and improve these imbalances while developing better hip stability.

Add BOSU ball single-leg glute bridges to your programme if you want stronger glutes, improved balance, and greater lower-body control.

About PT Will Duru

PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Builds single-leg glute strength
• Improves hip stability
• Enhances balance and coordination
• Strengthens the hamstrings
• Improves core control
• Helps correct left-to-right strength imbalances
• Supports athletic performance

Why Train the Glutes?

The glutes are responsible for producing force, stabilising the hips, and supporting efficient movement.

Strong glutes can help:

• Improve lower-body strength
• Increase sprinting and jumping performance
• Improve posture
• Support knee and hip stability
• Reduce injury risk
• Improve balance and coordination
• Build stronger and more developed glutes

Single-leg exercises are particularly effective for improving movement quality and identifying weaknesses between sides.

What Type of Workout Does This Exercise Fit Into?

The BOSU Ball Single-Leg Glute Bridge works well in:

• Glute workouts
• Lower-body workouts
• Athletic performance training
• Stability training programmes
• Functional fitness workouts
• Rehabilitation programmes
• Warm-up activation routines
• Body recomposition programmes

It works well as an activation exercise before heavy lifting or as a stability-focused accessory movement.

Sample Glute Workout Programme

Beginner Progression Workout

1. BOSU Ball Glute Bridge – 3 sets × 12-15 reps
2. BOSU Ball Single-Leg Glute Bridge – 3 sets × 8-10 reps per leg
3. Cable Kickback – 3 sets × 12 reps per leg
4. Cable Lateral Kick – 3 sets × 12 reps per leg

Intermediate Glute Workout

1. Barbell Hip Thrust – 4 sets × 8-12 reps
2. Cable Straight Bar RDL – 4 sets × 8-12 reps
3. Walking Lunges – 3 sets × 12 reps per leg
4. BOSU Ball Single-Leg Glute Bridge – 3 sets × 10-12 reps per leg
5. Cable Kickback – 3 sets × 12-15 reps per leg
6. Cable Lateral Kick – 3 sets × 12-15 reps per leg

12REPS Coach Recommendation

For most people, I would use BOSU Ball Single-Leg Glute Bridges early in a workout as a glute activation exercise.

A complete glute session could look like:

1. BOSU Ball Single-Leg Glute Bridge
2. Barbell Hip Thrust
3. Cable Straight Bar RDL
4. Walking Lunges
5. Cable Kickback
6. Cable Lateral Kick

This combination develops strength, stability, balance, hip control, and glute development from multiple angles.

Frequently Asked Questions

Is the BOSU Ball Single-Leg Glute Bridge suitable for beginners?
It is better suited to intermediate exercisers, although beginners can progress to it after mastering standard glute bridges.

What muscles does the BOSU Ball Single-Leg Glute Bridge work?
It mainly targets the glutes, hamstrings, core, and hip stabilisers.

Why perform the exercise on one leg?
Single-leg training improves balance and stability and helps correct strength imbalances.

Should my hips stay level?
Yes. Keeping the hips level is essential for proper technique and glute activation.

How many reps should I perform?
Aim for 8 to 12 repetitions per leg with controlled movement and full glute engagement.