Single Leg Bridge With Outstretched Leg Left

Muscles worked

Setup

1. Lie on your back with your left knee bent and left foot flat on the floor, positioned close to your glutes.
2. Extend your right leg straight out so it is parallel to your left thigh or hovering just above the floor.
3. Rest your arms at your sides with palms down to provide a stable base.
4. Tuck your pelvis slightly to flatten your lower back against the mat.

How to do it

1. Drive through your left heel to lift your hips toward the ceiling until your body forms a straight line from shoulder to knee.
2. Exhale forcefully at the top of the movement while squeezing the left glute.
3. Inhale as you slowly lower your hips back to the floor with control.
4. Maintain a steady 2-1-2 tempo (2 seconds up, 1 second pause at the top, 2 seconds down).

Form checklist

• Keep your hips square to the ceiling; do not let the right hip sag or rotate.
• Ensure the weight remains on your left heel to maximize posterior chain recruitment.
• Keep your core braced to avoid over-arching your lower back at the peak of the bridge.
• Keep the outstretched right leg straight and locked out throughout the entire set.

Pro tips

• Focus on 'tucking' your tailbone at the top of the bridge to maximize glute contraction and minimize lower back strain.
• Press your arms and triceps into the floor to help stabilize your torso if you feel your hips wobbling.

Make it harder

• Place your left foot on an elevated surface like a bench or step to increase the range of motion.
• Pause for 3-5 seconds at the top of each rep to increase time under tension for the glute and hamstring.

Frequently asked

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

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

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

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

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

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

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