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.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Straight Leg Hip Bridge
Single Leg Bridge with Hip Flexion
Hips · Gluteus Maximus · Body weight
Straight Leg Outer Hip Abductor
Hips · Gluteus Medius · Body weight
Hanging Straight Leg Raise
Hips · Iliopsoas · Body weight
Weighted one leg hip thrust
Hips · Gluteus Maximus · Weighted
Description
A lower body exercise that targets the glutes, hamstrings, and core. It is performed by lying on your back with one leg extended straight up and the other foot flat on the ground. Push through your grounded foot to lift your hips while keeping your other leg straight.
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How to do Straight Leg Hip Bridge
- 01Setup
Lie supine on the floor with your knees bent, feet flat on the ground hip-width apart, and arms resting beside your body with palms down.
- 02Setup
Extend one leg straight up towards the ceiling, keeping a slight bend in the knee if preferred, and ensure your hips remain level.
- 03
Engage your glutes and core, then press through the heel of your grounded foot to lift your hips off the floor.
- 04
Continue lifting until your body forms a straight line from your shoulders through your hips to your extended knee, squeezing your glutes at the top.
- 05
Slowly lower your hips back down with control to the starting position, maintaining tension in your glutes and core throughout the movement.
Tips
- Focus on driving through your heel, not your toes, to maximize glute and hamstring activation in the grounded leg.
- Keep your core braced throughout the movement to prevent arching your lower back and to maintain a stable pelvis.
- Imagine pushing your extended leg towards the ceiling as you lift your hips; this can help maintain its straight position and keep your hips level.
- Control the eccentric phase (lowering) of the movement to increase time under tension and enhance muscle growth.
Common mistakes
- Arching the lower back instead of lifting with the glutes: Fix this by actively tucking your pelvis slightly before lifting and bracing your core.
- Allowing the extended leg to drop or bend excessively: Fix this by actively engaging your quadriceps and hip flexors to keep the leg straight and pointing towards the ceiling.
- Not achieving full hip extension at the top: Ensure you push your hips as high as possible until your body forms a straight line from shoulder to knee, without overextending your lower back.
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Is Straight Leg Hip Bridge good for beginners?
Straight Leg Hip Bridge 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 Straight Leg Hip Bridge?
You need Body weight to perform Straight Leg Hip Bridge. 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 Straight Leg Hip Bridge?
Focus on driving through your heel, not your toes, to maximize glute and hamstring activation in the grounded leg. Keep your core braced throughout the movement to prevent arching your lower back and to maintain a stable pelvis. Imagine pushing your extended leg towards the ceiling as you lift your hips; this can help maintain its straight position and keep your hips level. Control the eccentric phase (lowering) of the movement to increase time under tension and enhance muscle growth.
What are common mistakes when doing Straight Leg Hip Bridge?
Arching the lower back instead of lifting with the glutes: Fix this by actively tucking your pelvis slightly before lifting and bracing your core. Allowing the extended leg to drop or bend excessively: Fix this by actively engaging your quadriceps and hip flexors to keep the leg straight and pointing towards the ceiling. Not achieving full hip extension at the top: Ensure you push your hips as high as possible until your body forms a straight line from shoulder to knee, without overextending your lower back.
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Free · iPhone only · Available on the App Store