Single Leg Bridge With Outstretched Leg

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 so it is held at a 45-degree angle or parallel to the thigh of the bent leg.
3. Place your arms flat by your sides with palms down to provide a stable base.
4. Engage your core by pulling your navel toward your spine to flatten your lower back against the floor.

How to do it

1. Exhale and drive through the heel of the planted foot to lift your hips toward the ceiling until your body forms a straight line from shoulders to knee.
2. Keep the outstretched leg perfectly straight and aligned with your torso throughout the entire ascent.
3. Pause for one second at the top of the movement, focusing on a hard contraction of the working glute.
4. Inhale and slowly lower your hips back to the starting position with a controlled 2-second tempo.

Form checklist

• Keep your hips level; do not let the hip of the outstretched leg dip toward the floor.
• Drive through the heel of the planted foot, not the toes, to maximize posterior chain recruitment.
• Maintain a neutral spine and avoid over-arching your lower back at the top of the bridge.
• Ensure the outstretched leg remains locked at the knee and does not swing to create momentum.

Pro tips

• Perform a slight posterior pelvic tilt (tuck your tailbone) before lifting to ensure the glutes are doing the work rather than the lumbar erectors.
• To increase mind-muscle connection, imagine you are trying to push the floor away from you with your heel.

Make it harder

• Elevate the planted foot on a small step or bench to increase the range of motion and hamstring demand.
• Cross your arms over your chest to remove the stability provided by your hands, forcing the core to work harder.

Frequently asked

What muscles does the single leg bridge with outstretched leg work?

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

What equipment do you need for the single leg bridge with outstretched leg?

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

Is the single leg bridge with outstretched leg good for beginners?

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

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