Single-Leg Bridge

01 Steps

1. 1 Lie on your back as for a standard glute bridge.
2. 2 Lift one leg toward the ceiling, knee straight or bent at 90°.
3. 3 Push through the heel of the leg on the floor to lift your hips.
4. 4 Rise until your body forms a straight line from shoulders to the knee of the working leg.
5. 5 Lower slowly and chain the reps. Complete all reps on one side before switching.

02 Tips

• ✓ Start with your weaker leg to ensure equal reps on both sides.
• ✓ Keep your hips level — do not let one side drop.
• ✓ If you cannot keep the raised leg straight, bend the knee at 90°.

03 Common mistakes

• ✗ Hip rotation: one side drops. Brace your abs hard to stay level.
• ✗ Compensating with the lower back: the movement comes from the glutes, not the lumbar spine.
• ✗ Going too fast: control each rep, 2 seconds up, 2 seconds down.

04 If you struggle

• → Go back to the standard glute bridge and master 15 reps with a 3-second hold at the top.
• → Do the bridge with one leg extended but foot still on the floor (light asymmetry).
• → Reduce the range of motion by only going halfway up.