Single Leg Bridge with Hip Flexion
Strengthen glutes, hamstrings, and hip flexors with the Single Leg Bridge with Hip Flexion.
- Movement
- Compound
- Force
- Push
- Per set
- 45s
- Rest
- 15s
Free · iPhone only · Available on the App Store
Variations of Single Leg Bridge with Hip Flexion
Single Leg Bridge with Outstretched Leg
Hips · Gluteus Maximus · Body weight
Single Leg Glute Bridge with External Rotation
Hips · Adductor Brevis · Body weight
Single Leg Glute Bridge with Knee to Chest
Hips · Gluteus Maximus · Body weight
Dumbbell Single Leg Glute Bridge
Hips · Gluteus Maximus · Dumbbell
Description
This exercise targets the glutes and hamstrings by raising one leg while keeping the other foot on the ground.
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How to do Single Leg Bridge with Hip Flexion
- 01Setup
Lie supine on the floor with your knees bent, feet flat on the ground hip-width apart, and arms resting at your sides.
- 02Setup
Lift one leg off the floor, bringing its knee towards your chest until your hip and knee are flexed to approximately 90 degrees.
- 03
Engage the glute of your grounded leg and press through its heel to lift your hips off the floor, keeping your core braced.
- 04
Continue to lift your hips until your body forms a straight line from your shoulders through your grounded hip to its knee.
- 05
Hold this peak contraction for a moment, then slowly and with control lower your hips back down to the starting position.
- 06
Complete all repetitions on one side before switching legs and repeating the movement for the other side.
Tips
- Actively squeeze the glute of your grounded leg throughout the upward phase to maximize gluteal activation and drive hip extension.
- Keep your core engaged to prevent your lower back from arching excessively, maintaining a neutral spine and protecting your lumbar region.
- Control both the upward and downward phases of the movement; avoid using momentum to lift your hips, focusing instead on muscle contraction.
- Maintain the hip flexion in your lifted leg throughout the exercise to keep the hip flexors engaged and add an element of dynamic stability.
Common mistakes
- Arching the lower back instead of lifting with the glutes can strain the spine; fix this by consciously engaging your core and squeezing your glute to drive the hip extension.
- Not lifting the hips high enough limits glute activation; ensure you drive through the heel of your grounded foot to achieve a straight line from your shoulder to your knee.
- Letting the hip of the working leg drop or rotate outwards reduces stability; keep your hips level and square throughout the movement by maintaining core tension.
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Get Ellim — FreeQuestions
What muscles does Single Leg Bridge with Hip Flexion work?
Single Leg Bridge with Hip Flexion primarily targets Gluteus Maximus, Iliopsoas, Quadriceps. Secondary muscles include Hamstrings.
Is Single Leg Bridge with Hip Flexion good for beginners?
Single Leg Bridge with Hip Flexion is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Single Leg Bridge with Hip Flexion?
You need Body weight to perform Single Leg Bridge with Hip Flexion. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Single Leg Bridge with Hip Flexion?
Actively squeeze the glute of your grounded leg throughout the upward phase to maximize gluteal activation and drive hip extension. Keep your core engaged to prevent your lower back from arching excessively, maintaining a neutral spine and protecting your lumbar region. Control both the upward and downward phases of the movement; avoid using momentum to lift your hips, focusing instead on muscle contraction. Maintain the hip flexion in your lifted leg throughout the exercise to keep the hip flexors engaged and add an element of dynamic stability.
What are common mistakes when doing Single Leg Bridge with Hip Flexion?
Arching the lower back instead of lifting with the glutes can strain the spine; fix this by consciously engaging your core and squeezing your glute to drive the hip extension. Not lifting the hips high enough limits glute activation; ensure you drive through the heel of your grounded foot to achieve a straight line from your shoulder to your knee. Letting the hip of the working leg drop or rotate outwards reduces stability; keep your hips level and square throughout the movement by maintaining core tension.
Related exercises
Flexion And Extension Hip Stretch
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Glute Bridge Two Legs on Bench
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Weighted one leg hip thrust
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store