Single Leg Bridge Pose

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Extend one leg straight out or point it toward the ceiling, keeping the thighs parallel to each other.
3. Place your arms flat on the floor by your sides with palms down for stability.
4. Engage your core to press your lower back into the floor, eliminating any arch.

How to do it

1. Exhale and drive through the heel of the planted foot to lift your hips until your body forms a straight line from shoulder to knee.
2. Squeeze the glute of the working leg at the top of the movement for a one-second pause.
3. Inhale and slowly lower your hips back toward the floor with a controlled 2-second tempo.
4. Stop just before your glutes touch the ground to maintain constant tension before starting the next rep.

Form checklist

• Keep your hips level throughout the movement; do not let the non-working hip dip toward the floor.
• Drive through the heel, not the toes, to ensure maximum glute and hamstring recruitment.
• Maintain a neutral spine by keeping your ribs tucked and core tight to avoid over-arching the lower back.
• Ensure the extended leg remains stable and does not swing to create momentum.

Pro tips

• Perform a slight posterior pelvic tilt (tuck your tailbone) at the top of the bridge to maximize glute fiber recruitment and protect the lumbar spine.
• Press your triceps firmly into the floor to create a wider base of support and improve torso stability.

Make it harder

• Elevate the planted foot on a bench or step to increase the range of motion and hamstring demand.
• Place a weight (dumbbell or plate) across the crease of the working hip for added resistance.

Frequently asked

What muscles does the single leg bridge pose work?

The single leg bridge pose primarily targets the glutes and hamstrings, and also works the obliques as secondary muscles.

What equipment do you need for the single leg bridge pose?

The single leg bridge pose requires no equipment — just your body weight.

Is the single leg bridge pose good for beginners?

The single leg bridge pose is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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