The single leg bridge with outstretched leg is a bodyweight exercise targeting the glutes, with secondary emphasis on the hamstrings and quadriceps. It challenges stability and unilateral strength by requiring you to lift your hips while keeping one leg extended.
Also Works
HamstringsQuadriceps
How to Perform
1
Lie on your back with your knees bent and feet flat on the ground.
2
Extend one leg straight out in front of you.
3
Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
4
Hold for a moment at the top, then slowly lower your hips back down to the starting position.
5
Repeat for the desired number of repetitions, then switch legs.
Pro Tips
•Extend the non-working leg straight out and keep it elevated at hip height throughout the movement.
•Drive through the heel of the planted foot and squeeze the working glute hard at the top for 2 seconds.
•Keep your hips level; don't let the side of the elevated leg drop.
Common Mistakes
•Letting the extended leg drop toward the ground, which reduces the hip flexor and core engagement.
•Pushing through the toes instead of the heel, shifting the work from glutes to quads.
•Rotating the hips as you bridge up instead of keeping them perfectly square.
Master The Single Leg Bridge with Outstretched Leg with Forge
Get personalized coaching, form feedback, and workout plans featuring Single Leg Bridge with Outstretched Leg and other exercises tailored to your goals.