Single Leg Bridge

Single Leg Bridge


This exercise involves lying on your back with one leg bent and the other extended straight. You then lift your hips off the ground using the bent leg and hold for a few seconds before lowering back down. This exercise targets the glutes, hamstrings, and core muscles.

Muscle Group

Equipment Required

Single Leg Bridge Instructions

  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Lift one leg off the ground and extend it straight up towards the ceiling.
  3. Press your other foot into the ground and lift your hips up towards the ceiling.
  4. Hold for a few seconds, then lower your hips back down to the ground.
  5. Repeat for the desired number of reps, then switch legs and repeat on the other side.

Single Leg Bridge Form & Visual

Single Leg Bridge

Single Leg Bridge Benefits

  • Strengthens glutes, hamstrings, and lower back muscles
  • Improves hip stability and balance
  • Helps alleviate lower back pain
  • Increases flexibility in hip flexors and quadriceps
  • Can be modified for different fitness levels and injuries

Single Leg Bridge Muscles Worked

  • Glutes
  • Hamstrings
  • Lower back
  • Core

Single Leg Bridge Variations & Alternatives

  • Single Leg Bridge with Leg Extension
  • Single Leg Bridge with Hip Abduction
  • Single Leg Bridge with Knee Drive
  • Single Leg Bridge with Leg Curl
  • Single Leg Bridge with Dumbbell Press