Single Leg Bridge
Lie on your back with knees bent, feet flat on the floor hip-width apart, arms by your sides. Extend one leg straight out or keep it bent slightly off the floor.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- gluteus medius
Secondary muscles
- hamstrings
- erector spinae
- rectus abdominis
- obliques
Target muscles
- glutes
- hips
- hamstrings
- abs
How to perform
- 1
Lie on your back with knees bent, feet flat on the floor hip-width apart, arms by your sides.
- 2
Extend one leg straight out or keep it bent slightly off the floor.
- 3
Engage your core and glutes, then drive through the heel of your planted foot to lift your hips off the floor.
- 4
Lift until your body forms a straight line from your shoulders to the knee of your planted leg, keeping hips level.
- 5
Hold briefly at the top, squeezing your glutes, then slowly lower your hips back down with control.
- 6
Complete repetitions on one side before switching to the other leg.
Safety & form
Train smart. Read these notes before adding heavy load.
