Single Leg Hamstring Bridge

Muscles worked

Setup

1. Lie flat on your back with your arms by your sides and your core engaged to flatten your lower back.
2. Extend one leg straight up toward the ceiling or tuck the knee toward your chest to isolate the working side.
3. Place the heel of the working leg on the floor, positioned slightly further away from your hips than a standard bridge to increase hamstring tension.

How to do it

1. Exhale and drive through the heel of the grounded foot to lift your hips until they align with your shoulders and knee.
2. Squeeze your hamstring and glute at the top of the movement for a one-second pause.
3. Inhale as you slowly lower your hips back to the starting position using a controlled 2-second tempo.
4. Complete all repetitions on one side before switching to the other leg.

Form checklist

• Keep your hips level and avoid letting the non-working side dip toward the floor.
• Maintain a neutral spine by keeping your ribs tucked and core tight throughout the lift.
• Ensure the movement comes from the hip hinge, not by arching the lower back.
• Keep the weight distributed firmly on the heel of the working foot.

Pro tips

• Dig your heel into the floor and pull it isometrically toward your glutes to pre-activate the hamstrings before you lift.
• The further your foot is placed from your hips, the more the hamstrings will be forced to work over the glutes.

Make it harder

• Elevate your working foot on a bench or step to increase the range of motion and intensity.
• Place your arms across your chest to remove the stability provided by your hands, increasing the demand on your core.

Frequently asked

What muscles does the single leg hamstring bridge work?

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

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

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

Is the single leg hamstring bridge good for beginners?

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

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings