Single-Leg Bridge
Strengthen your glutes and improve balance with the Single-Leg Bridge! A great exercise for building stability and core strength.
The Single-Leg Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Leg Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Single-Leg Bridge Variations and Alternatives
How to do the Single-Leg Bridge
Lie on your back with knees bent and feet flat on the ground, hip-width apart.
Extend one leg out straight. Your thighs should be parallel to each other.
Pressing through the heel of the foot that's on the ground, lift your hips upwards, forming a straight line from your shoulders to your knees of the planted leg.
Ensure your core is engaged and your hips are square to prevent them from dropping to one side.
Hold the position at the top briefly before slowly lowering your hips back down to the ground.
Repeat for the desired number of repetitions before switching legs.
Always perform the exercise with controlled movements, and if balancing is too difficult initially, you may practice regular bridges with both feet on the ground to build strength and stability before progressing to single-leg bridges.
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Single-Leg Bridge FAQs
What muscles does the Single-Leg Bridge work?
The Single-Leg Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Bridge?
None. The Single-Leg Bridge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Bridge variations and alternatives?
Similar exercises include the Alternating Single-Leg Isometric Glute Bridge Hold, Pose Bridge, Straight-Leg Bridge Raise and Alternating Bridge Leg Lift.
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