Single Leg Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Rectus Abdominis, Tensor Fasciae Latae, Obliques, Serratus Anterior, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Single Leg Hip Bridge, One Leg Bridge
How to: Single Leg Bridge
- Lie on your back with knees bent and feet flat on the ground.
- Extend one leg straight up towards the ceiling.
- Press through the heel of the foot that remains on the ground, lifting your hips off the ground.
- Hold the bridge position for a moment before lowering back down.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes
- Lifting your hips too high, causing strain in the lower back.
- Not engaging the core and glute muscles adequately.
- Allowing the knee of the elevated leg to fall inward.
Modifications
- Place a pillow under your back for extra support.
- Perform the exercise with both feet on the ground to reduce difficulty.
Tips
- Engage your core throughout the movement to maintain stability.
- Keep your shoulders and hips aligned during the bridge.
- Squeeze your glutes at the top of the movement for maximum effect.
Single Leg Bridge Alternatives
Tags
glutes
hips
strength
bridge
core
bodyweight