Straight Leg Hip Bridge

1. Lie on your back with both legs straight, heels on the floor and arms by your sides, palms down.
2. Dig the heels into the floor and pull the toes up toward the shins.
3. Brace the core and tuck the pelvis so the lower back does not arch.
4. Squeeze the glutes and drive the hips up until the body forms a straight line from heels to shoulders.
5. Hold the top for one to two seconds with the glutes and hamstrings fully contracted.
6. Lower the hips slowly under control until they hover just above the floor.
7. Repeat for the set without resting the hips on the floor between reps.

Common Mistakes

• Arching the lower back: Pushing the hips too high hyperextends the spine. Stop when the body is straight and keep the ribs down.
• Hamstring cramping: Straight legs put the hamstrings in a long position where they cramp easily. Warm up with bent knee bridges first and reduce the hold time.
• Pushing through the toes: Pointing the toes shifts work to the calves. Pull the toes up and press through the heels.
• Bouncing off the floor: Resting and bouncing the hips removes tension. Keep the hips hovering and move with control.

Programming Tips

Use the straight leg hip bridge as a posterior chain accessory or warm-up activation, for 3 to 4 sets of 10 to 15 reps with a one second squeeze at the top. It belongs after your main lifts on lower body days or at the start of a session to wake up the glutes and hamstrings before deadlifts.

Set up on a mat with the heels on a firm surface; elevating the heels on a low step or bench makes it harder by increasing the range. Start with bodyweight, then progress by adding a 2 second hold at the top, elevating the heels, or moving to a single-leg version once 15 reps feel easy. The most common fault is arching the lower back to push the hips higher, so tuck the pelvis before every rep and lift only until the body is straight.

Common Questions

What does the straight leg hip bridge work?

It works the glutes and hamstrings as prime movers, with the spinal erectors and core stabilising the trunk. The straight legs load the hamstrings at a longer length than a regular glute bridge.

Why do my hamstrings cramp during straight leg bridges?

The hamstrings are working hard in a lengthened position, which triggers cramps when they are weak or cold. Warm up with bent knee bridges, shorten the hold and build up volume over a few weeks.

Is the straight leg hip bridge bad for the lower back?

It is safe when you keep the ribs down and stop at a straight line from heels to shoulders. Overextending the spine to push the hips higher is what causes lower back pinching.

Straight leg hip bridge vs regular glute bridge, which is better?

The regular glute bridge isolates the glutes with the knees bent and is easier to learn, while the straight leg version adds hamstring work and a harder lever. Beginners should master the bent knee bridge first and add the straight leg version as a progression.