Single Leg Bridge With Outstretched Leg 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Leg Bridge With Outstretched Leg is a bodyweight exercise designed to strengthen and sculpt the glutes while also engaging the hamstrings. Starting on your back with knees bent and feet flat on the floor, you lift your hips into a bridge position and extend one leg straight in front of you, maintaining a level pelvis and tight core. Holding this position challenges the glutes and hamstrings of the supporting leg, promoting stability, balance, and lower-body strength. This exercise isolates the posterior chain muscles effectively and requires no equipment, making it ideal for home or gym workouts.
How to Perform
Lie flat on your back with your knees bent, feet resting on the floor about hip-width apart, and arms relaxed at your sides.
Press through your heels to lift your hips toward the ceiling, forming a straight line from your shoulders to your knees, while tightening your glutes and core for stability.
Slowly extend one leg forward so it aligns with your torso, keeping your hips level and avoiding any rotation.
Pause and hold this position for a few seconds, maintaining tension in your glutes, hamstrings, and core, and focusing on controlled breathing.
Gently lower your hips back down to the floor, return the extended leg, and repeat the movement on the opposite side.
Complete 10-12 controlled repetitions per leg, emphasizing smooth, steady motion and keeping your pelvis stable throughout.
Optional tip: To increase the challenge, you can hold the top position longer or add a small pulse by slightly lifting and lowering the hips while keeping the extended leg straight.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hips level to prevent twisting and ensure even glute activation.
Engage your core throughout to protect your lower back from sagging.
Avoid letting the extended leg drop; maintain full control and alignment.
Press through your heel on the supporting leg to maximize glute engagement.
Move slowly and deliberately to prevent momentum from taking over the exercise.
Focus on squeezing your glutes at the top of the bridge for better muscle activation.
Don’t overextend your lower back; the lift should come from glutes and hamstrings, not the spine.
Breathe steadily and avoid holding your breath, which helps maintain stability and control.
How Not to Perform
Don’t let your hips drop or sag to one side, as this reduces glute activation and strains the lower back.
Avoid arching your lower back excessively; overextension shifts the work away from glutes and hamstrings.
Don’t push through your toes instead of your heel on the supporting leg, which decreases glute engagement.
Avoid jerky or fast movements; using momentum wastes energy and reduces muscle activation.
Don’t let the extended leg drift too high or too low; it should stay in line with your torso for proper alignment.
Avoid relaxing your core; a loose core leads to instability and lower-back stress.
Don’t hold your breath; this can increase tension and make the exercise harder to control.
Avoid letting your shoulders or upper back lift off the floor; keep them grounded to maintain stability.
Don’t perform too many reps with poor form; quality is more important than quantity.
Avoid twisting or rotating your pelvis; this reduces focus on glutes and can cause imbalance or strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
