Single Leg Bridge with Outstretched Leg

Description

How to do Single Leg Bridge with Outstretched Leg

1. 01
   Setup

   Lie on your back with your knees bent, feet flat on the floor hip-width apart, and arms resting by your sides with palms down.

2. 02
   Setup

   Extend one leg straight forward, keeping it parallel to the floor and in line with the bent knee, ensuring your core is engaged.

3. 03

   Press through the heel of your bent leg, engaging your glute, and lift your hips off the floor until your body forms a straight line from your shoulders to the knee of your bent leg.

4. 04

   Hold briefly at the top, squeezing your glute on the working side, then slowly lower your hips back down to the starting position with control.

5. 05

   Complete all repetitions on one side before switching to the other leg to ensure balanced strength development.

Tips

• Maintain a neutral spine throughout the movement; avoid arching your lower back excessively at the top of the bridge.
• Focus on driving through the heel of your bent foot to maximize glute activation and minimize hamstring dominance.
• Keep your hips level as you lift; avoid letting the hip of your outstretched leg drop or rotate to one side.
• Engage your core to help stabilize your pelvis and prevent unwanted movement, enhancing the effectiveness of the exercise.

Common mistakes

• Arching the lower back excessively at the top can strain the spine; instead, engage your core and glutes to maintain a straight line from shoulders to knee.
• Letting the hips sag or rotate during the lift reduces glute activation; focus on keeping your hips level and stable throughout the movement.
• Pushing off with your toes rather than your heel can shift the work to your hamstrings; ensure you drive through the entire sole of your bent foot, emphasizing the heel.