Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Single Leg Bridge with Outstretched Leg

Strengthen your glutes and core with the Single Leg Bridge with Outstretched Leg. Lift your hips while keeping one leg extended for stability and

Intermediate

Compound

Push

1 min per set30s rest

Hips

Body weight

Description

A single leg bridge with outstretched leg involves lying on your back, bending one knee and lifting the other leg while lifting your hips off the ground. This exercise targets the glutes and hamstrings, while also engaging the core.

How to Do Single Leg Bridge with Outstretched Leg

1
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
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
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
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
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.

Variations

Isolation