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
Variations of Single Leg Bridge with Outstretched Leg (left)
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
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.
Single Leg Bridge with Hip Flexion
Strengthen glutes, hamstrings, and hip flexors with the Single Leg Bridge with Hip Flexion.
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
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.
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How to Do Single Leg Bridge with Outstretched Leg (left)
- 1Setup
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.
- 2Setup
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.
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