Single-Leg Pose Bridge
Strengthen glutes & core with this bridge variation. A simple, effective exercise you can do anywhere!
The Single-Leg Pose Bridge mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Leg Pose Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Obliques
Single-Leg Pose Bridge Variations and Alternatives
How to do the Single-Leg Pose Bridge
Single Leg Bridge Pose
Starting Position:
Lie down on your back on a flat surface (a mat is recommended for comfort).
Bend your knees and place your feet flat on the ground, hip-width apart. Your heels should be close to your glutes.
Keep your arms at your sides with palms facing down.
Movement Steps:
Press through your right heel and lift your hips off the ground while keeping your left leg in the air, bent at a 90-degree angle. Your body should form a straight line from your shoulders to your knees.
Engage your core and squeeze your glutes as you lift.
Hold this position for a few seconds, focusing on maintaining stability.
Slowly lower your hips back down to the ground and return your left foot to the floor.
Repeat the lift with your left leg, keeping your right foot flat on the ground.
Alternate between the right and left legs for the desired number of repetitions (aim for 8-12 repetitions per leg).
Tips:
Ensure your shoulders remain on the mat and avoid straining your neck.
Keep your movements controlled and smooth, avoiding jerky motions.
Breathe deeply throughout theCool Down:
After completing your repetitions, relax on the mat and take a few deep breaths, allowing your body to come back to a resting position.
Single-Leg Pose Bridge FAQs
What muscles does the Single-Leg Pose Bridge work?
The Single-Leg Pose Bridge 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 Single-Leg Pose Bridge?
None. The Single-Leg Pose Bridge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Pose Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Pose Bridge variations and alternatives?
Similar exercises include the Alternating Single-Leg Isometric Glute Bridge Hold, Pose Bridge, Straight-Leg Bridge Raise and Pose Setu Bandha Sarvangasana Bridge.
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