Straight-Leg Bridge Raise
Strengthen glutes & core! Lift, tone, and build stability with this effective bridge variation. Feel the burn!
The Straight-Leg Bridge Raise is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Straight-Leg Bridge Raise Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Straight-Leg Bridge Raise Variations and Alternatives
How to do the Straight-Leg Bridge Raise
Starting Position:
Lie on your back on a mat or comfortable surface.
Bend your knees and place your feet flat on the ground, hip-width apart. Ensure your heels are close to your glutes.
Your arms should be resting at your sides with palms facing down.
Engage Your Core:
Before starting the movement, tighten your abdominal muscles and engage your glutes. This will help stabilize your body during the exercise.
Lift Your Hips:
Press through your heels, lifting your hips off the ground. Your body should form a straight line from your shoulders to your knees.
Hold this bridge position for a moment, making sure to squeeze your glutes.
Leg Raise:
While maintaining the bridge position, extend your right leg straight up towards the ceiling. Your leg should be in line with your body.
Keep your core engaged to prevent your hips from sagging.
Lower Your Leg:
Slowly lower your right leg back down without letting your hips drop.
Keep your hips lifted throughout the movement.
Repeat:
Perform 10-15 repetitions with your right leg raised.
After completing the reps, lower your hips to the ground and rest for a moment.
Repeat the same steps with your left leg.
Cool Down:
After finishing both sides, gently lower your hips to the mat and rest in a neutral position for a few breaths.
Tips:
Focus on using your glutes and hamstrings to lift your hips and raise your leg.
Avoid overextending your lower back during the movement.
Keep your head and shoulders relaxed on the mat.
Straight-Leg Bridge Raise FAQs
What muscles does the Straight-Leg Bridge Raise work?
The Straight-Leg Bridge Raise mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Straight-Leg Bridge Raise?
None. The Straight-Leg Bridge Raise is a bodyweight exercise, so you can do it anywhere.
Is the Straight-Leg Bridge Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Straight-Leg Bridge Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Straight-Leg Bridge Raise variations and alternatives?
Similar exercises include the Pose Bridge, Pose Setu Bandha Sarvangasana Bridge, Alternating Bridge Leg Lift and Pose Setu Bandhasana Bridge.
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