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 (left)

Strengthen your glutes and hamstrings with the single leg bridge. Lie on your back, extend one leg, and lift your hips for improved stability and lower

Intermediate

Isolation

Push

1 min per set30s rest

Hips

Body weight

Description

This is a glute and hamstring exercise where you lie on your back with one leg bent and the other outstretched. Lift your hips off the ground using the bent leg, creating a bridge.

How to Do Single Leg Bridge with Outstretched Leg (left)

1
Setup
Lie on your back with your knees bent, feet flat on the floor, about hip-width apart. Extend your left leg straight out, hovering it just above the floor.
2
Setup
Position your right foot about 6-12 inches from your glutes, ensuring your shin is relatively vertical when your hips are lifted. Place your arms alongside your body with palms down.
3
Engage your core and glutes, then press through your right heel to lift your hips off the floor until your body forms a straight line from your right knee to your shoulders.
4
Focus on squeezing your right glute at the top, keeping your left leg straight and in line with your torso, not letting your hips sag or tilt.
5
Slowly lower your hips back down with control, stopping just before your glutes touch the floor, maintaining tension in your hamstrings and glutes.
6
Repeat the movement for the desired duration or repetitions on the right leg, then switch to the left leg.

Tips

Maintain a neutral spine throughout the movement; avoid arching your lower back excessively at the top of the bridge.
Imagine pushing the floor away with your working heel to maximize glute and hamstring activation.
Keep your outstretched left leg active and straight, preventing it from drooping or losing alignment with your torso.
Control the eccentric (lowering) phase of the movement to enhance muscle engagement and improve stability.

Common Mistakes

×Arching the lower back: Avoid overextending your lower back at the top of the bridge by engaging your core and squeezing your glutes to lift your hips.
×Hips sagging or tilting: Prevent your hips from dropping or rotating by actively engaging your core and maintaining a strong contraction in the working glute.
×Using momentum: Do not use momentum to lift your hips; instead, perform the movement with controlled muscle contraction, focusing on the glute and hamstring of the working leg.

Variations

Compound

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

HipsGluteus MaximusBody weight

Compound

Single Leg Glute Bridge with External Rotation

Strengthen your glutes and hips with the Single Leg Glute Bridge with External Rotation. This bodyweight exercise targets hip stability and power.

Intermediate

HipsAdductor BrevisBody weight

Compound

Single Leg Bridge with Hip Flexion

Strengthen glutes, hamstrings, and hip flexors with the Single Leg Bridge with Hip Flexion.

Intermediate

HipsGluteus MaximusBody weight

Compound

Single Leg Glute Bridge with Knee to Chest

Strengthen your glutes and hamstrings with the Single Leg Glute Bridge. This bodyweight exercise enhances hip stability and core strength by driving hips

Intermediate

HipsGluteus MaximusBody weight

Related Exercises

Compound

Assisted One Leg Extension

Enhance hamstring and glute flexibility with this supine stretch. Gently pull one straight leg towards your chest for a deep, effective stretch.

Beginner

HipsBody weight

Isolation

Hip - Abduction

Strengthen your hip abductors with bodyweight hip abduction. Improve hip stability, mobility, and reduce injury risk. Perform controlled leg lifts.

Beginner

HipsBody weight

Compound

Straight Leg Hip Bridge

Strengthen your glutes, hamstrings, and core with the Straight Leg Hip Bridge. This effective bodyweight exercise improves hip extension and stability.

Intermediate

HipsBody weight

Compound

Side Bridge with Bent Leg

Strengthen your core, obliques, and hip abductors with the Side Bridge with Bent Leg. This effective bodyweight exercise builds stability and endurance.

Intermediate

HipsBody weight