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.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. **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.
2. **Place your arms by your sides **with palms facing down for stability.
3. 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.
4. 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.
5. Hold the bridge position briefly, then lower your hips back to the starting position without touching the floor. This constitutes one repetition.
6. Repeat for the desired number of reps before switching to the other leg.
7. 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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