Straight Leg Hip Bridge
Description
The straight-leg hip bridge performs a glute bridge with legs fully extended on the floor rather than bent at the knees. The straight legs shift more emphasis to the hamstrings and reduce quad involvement compared to bent-knee bridges.
Muscle Group
Equipment Required
Straight Leg Hip Bridge Instructions
- Lie on your back with legs fully extended on the floor. Arms at your sides.
- Press through your heels to lift your hips off the floor.
- Rise until your body forms a straight line from heels to shoulders.
- Squeeze your glutes and hamstrings at the top.
- Lower under control.
- The straight legs make this more hamstring-dominant.
- Range of motion is smaller than bent-knee bridges.
- Aim for 12 to 20 reps.
Straight Leg Hip Bridge Form & Visual
Straight Leg Hip Bridge Benefits
- Greater hamstring emphasis from straight legs
- Reduces quad involvement
- Builds posterior chain strength
- No equipment needed
- Different stimulus from bent-knee bridges
- Develops hamstring endurance
Straight Leg Hip Bridge Muscles Worked
- Gluteus maximus
- Hamstrings (increased)
- Erector spinae
- Core (stabilizer)
Straight Leg Hip Bridge Variations & Alternatives
- Glute Bridge (bent knee)
- Barbell Hip Thrust
- Rear Decline Bridge
- Single-Leg Straight-Leg Bridge
- Slider Hamstring Curl
