One leg, all the glute, zero hiding.
Keep your hips level the whole time, no dipping toward the lifted leg.
This is the single leg bridge with the top position turned into the main event. Driving through one heel loads a single glute through hip extension, and the deliberate squeeze and hold at lockout teaches you to actually contract the muscle rather than just bounce through reps. The hamstrings assist the drive, and the hold exposes any wobble or hip drop instantly, which is exactly why it works so well for fixing a lazy side.
The hold. Instead of tapping the top and coming down, you pause and squeeze the working glute hard for a beat, which builds control and mind-muscle connection at full hip extension.
One to two seconds is plenty. The point is a hard, deliberate contraction with level hips, not a long hold with your lower back doing the work.
Your hamstring is taking over for a glute that is not firing. Pull your heel closer to your hips, push straight down through the heel, and think about the glute starting the lift.
