What Is a Single Leg Glute Bridge (Cook Hip Lift)?

The single leg glute bridge shown in this video is a Cook hip lift variation, where one knee is pulled toward the chest while the opposite foot stays planted on the floor.

Holding the non-working leg close to the body helps limit movement through the lower back and encourages the working hip to produce the lift. The exercise mainly targets the glutes while also challenging the hamstrings and core.

How to Do the Cook Hip Lift

1. Set Up

Lie on your back with both knees bent and your feet flat on the floor.

Bring one knee toward your chest and hold it with both hands. Keep the opposite foot firmly planted on the floor.

Keep your head, shoulders, and upper back relaxed against the floor.

2. Brace Your Core

Gently brace your core and keep the knee of the non-working leg pulled toward your chest.

This position helps keep your pelvis controlled and reduces excessive movement through the lower back.

3. Drive Through the Working Foot

Press through the heel and midfoot of the planted leg.

Squeeze the glute on the working side and lift your hips away from the floor.

Avoid pushing primarily through your toes.

4. Reach the Top Position

Lift only as high as you can while keeping the knee pulled toward your chest and maintaining control through your pelvis.

At the top, your movement should come from the working hip rather than from arching your lower back.

Pause briefly and squeeze the working-side glute.

5. Lower With Control

Slowly lower your hips back toward the floor.

Maintain the knee-to-chest position throughout the movement and avoid dropping quickly.

Complete your repetitions on one side before switching legs.

What Muscles Does the Cook Hip Lift Work?

The Cook hip lift primarily works the:

• Gluteus maximus — the main muscle responsible for hip extension.
  
• Hamstrings — assist the glutes as the hips lift.
  
• Core muscles — help stabilize the pelvis and trunk.
  
• Hip stabilizers — help control the working side during the single-leg movement.
  

Because one leg is held close to the chest, the exercise places more emphasis on producing hip extension from the working leg without relying on excessive lower-back extension.

Cook Hip Lift Form Tips

For better form:

• Keep the non-working knee pulled firmly toward your chest.
• Press through the heel and midfoot of the working leg.
• Keep your pelvis level as you lift.
• Squeeze the glute instead of trying to lift as high as possible.
• Stop the movement if your lower back begins to arch.
• Lower your hips slowly and under control.

Common Mistakes to Avoid

Letting the Knee Move Away From the Chest

If the non-working leg moves away from your body, it becomes easier to compensate through the pelvis and lower back.

Keep the knee close to your chest throughout the repetition.

Overarching the Lower Back

The goal is hip extension, not maximum hip height.

If your ribs flare or your lower back arches significantly, reduce the range of motion.

Pushing Through the Toes

Driving mainly through the toes may make it harder to effectively load the glutes.

Keep the entire foot planted and focus on pushing through the heel and midfoot.

Rotating the Hips

Avoid letting one side of the pelvis twist or drop as you lift.

Keep both sides of your hips facing upward.

What Are the Benefits of the Cook Hip Lift?

The Cook hip lift can be useful for:

• Training single-leg glute strength
  
• Improving hip extension control
  
• Reducing compensation from the lower back
  
• Identifying left-to-right strength differences
  
• Adding a controlled unilateral glute exercise to warm-ups or lower-body workouts

It can also work well as a progression from a standard two-leg glute bridge before moving to more demanding single-leg bridge variations.

Looking for more ways to train your glutes? Explore our guide to hip bridge and glute exercises for more bridge variations and lower-body training ideas.

Cook Hip Lift vs. Standard Single Leg Glute Bridge

The main difference is the position of the non-working leg.

In a standard single leg glute bridge, the non-working leg is usually lifted or extended away from the body.

In a Cook hip lift, the non-working knee is pulled toward the chest and held in place.

That knee-to-chest position limits pelvic and lower-back compensation, making it easier to focus on hip extension from the working-side glute.