Single Leg Bridge with Outstretched Leg
Description
The single leg bridge with outstretched leg is a unilateral glute drill. Holding one leg straight out in front while bridging on the other foot shifts all the load onto the working glute and hamstring.
Muscle Group
Equipment Required
Single Leg Bridge with Outstretched Leg Instructions
- Lie on the back with the knees bent and feet flat.
- Extend one leg straight out at hip level.
- Keep the other foot planted close to the glutes.
- Place the arms at the sides palms down.
- Brace the core and keep the chest up.
- Drive through the planted foot to lift the hips.
- Squeeze the working glute hard at the top.
- Lower with control and continue for all reps then switch.
Single Leg Bridge with Outstretched Leg Form & Visual
Single Leg Bridge with Outstretched Leg Benefits
- Isolates one glute.
- Straight leg increases instability.
- Bodyweight move.
- Useful for glute imbalances.
- Builds glute strength.
Single Leg Bridge with Outstretched Leg Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
Single Leg Bridge with Outstretched Leg Variations & Alternatives
- Single Leg Glute Bridge
- Hip Thrust
- Glute Bridge
- Frog Pump
