Target Muscle

    Glutes

    Equipment

    Body Weight

    Difficulty

    Intermediate

    Category

    Strength

    LegsBody Weight

    Single Leg Bridge with Outstretched Leg

    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. 1

      Lie on your back with your knees bent and feet flat on the ground.

    2. 2

      Extend one leg straight out in front of you.

    3. 3

      Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.

    4. 4

      Hold for a moment at the top, then slowly lower your hips back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions, then switch legs.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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