Single Leg Bridge With Outstretched Leg Left

1. Lie on your back with arms by your sides, knees bent and both feet flat on the floor near your glutes.
2. Straighten your left leg and lift it so it lines up with your right thigh, toes pointing up.
3. Brace your core and press the right heel firmly into the floor.
4. Drive your hips up until your body forms a straight line from shoulders to the right knee.
5. Hold the top for one to two seconds, keeping both hips level and the left leg extended.
6. Lower slowly until your hips almost touch the floor, then repeat before switching to the other leg.

Common Mistakes

• Hips tilting to one side: The unsupported side often drops as the working glute fatigues. Keep both hip bones level, as if balancing a glass of water on your belly.
• Pushing through the toes: Driving through the forefoot shifts load to the quads. Press through the heel and lift the toes slightly if needed.
• Kicking the free leg: Swinging the extended leg upward adds momentum. Keep it still and in line with the working thigh.

Programming Tips

Perform 2 to 3 sets of 10 to 15 reps per side as a warm-up before squats and deadlifts or as glute accessory work at the end of a lower body session. It is especially useful for runners and lifters with one weaker or less active glute, since the unilateral setup exposes asymmetries that two-leg bridges hide.

Start with bodyweight and a short pause at the top. Progress by adding a 3 second hold, raising the foot onto a low step, or resting a light dumbbell of 5 to 10 kg on the hip. The most common fault is the pelvis dropping on the side of the outstretched leg, so slow down and stop the set when you can no longer keep the hips level.

Common Questions

What does the single leg glute bridge work?

It works the gluteus maximus and hamstrings of the planted leg, plus the glute medius and core that keep the pelvis level. It is a strong glute isolation drill for bodyweight training.

Is the single leg bridge better than the regular glute bridge?

It is harder and better for finding and fixing imbalances, while the regular bridge allows heavier loading. Many programs use both.

Why do my hamstrings cramp during single leg bridges?

Cramping usually means the foot is too far from the hips or the glutes are not engaging. Move the heel closer and squeeze the glute before lifting.

How many single leg bridges should I do?

Start with 2 to 3 sets of 10 to 15 reps per side. Increase the hold time before adding reps.