Single-Leg Bridge with Outstretched Leg
Strengthen your glutes and hamstrings with the Single-Leg Bridge! Improve balance and stability with this effective bodyweight exercise.
The Single-Leg Bridge with Outstretched Leg mainly works the glutes & hips and hamstrings, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Leg Bridge with Outstretched Leg Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Single-Leg Bridge with Outstretched Leg Variations and Alternatives
How to do the Single-Leg Bridge with Outstretched Leg
**Begin by lying flat **on your back on a comfortable surface, with your knees bent and feet flat on the ground. Extend one leg out straight, parallel to the ground.
**Place your arms by your sides **with palms facing down for stability.
Push through the heel of the foot that is on the ground, engaging your glutes and hamstrings to lift your hips upward. Make sure to keep your extended leg raised in line with your thigh.
Continue lifting until your shoulders, hips, and knee of the supporting leg are in a straight line. Ensure not to arch your back excessively; engage your core to maintain stability.
Hold the bridge position briefly, then lower your hips back to the starting position without touching the floor. This constitutes one repetition.
Repeat for the desired number of reps before switching to the other leg.
Aim for a balanced workout by performing an equal number of repetitions on each leg. Sets can vary depending on fitness level, but starting with 2-3 sets of 8-12 repetitions per leg can be a good beginning.
Remember to perform the exercise in a controlled manner, paying close attention to form and breathing throughout the movement. Exhale as you lift into the bridge and inhale when returning to the starting position.
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Single-Leg Bridge with Outstretched Leg FAQs
What muscles does the Single-Leg Bridge with Outstretched Leg work?
The Single-Leg Bridge with Outstretched Leg mainly works the glutes & hips and hamstrings, with help from the core and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Bridge with Outstretched Leg?
None. The Single-Leg Bridge with Outstretched Leg is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Bridge with Outstretched Leg go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Bridge with Outstretched Leg variations and alternatives?
Similar exercises include the Alternating Single-Leg Isometric Glute Bridge Hold, Straight-Leg Bridge Raise, Alternating Bridge Leg Lift and Bridge & Walk.
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