hip focus
Single-Leg Bridge
Advanced glute and hip strength.
Key cue: Keep your hips level as you lift. Your pelvis should not tip.
Area
hip
Level
advanced
Volume
3 × 8/side
Goal
fitness
How to do it
- 1Lie on your back with your knees bent and your feet flat, hip-width apart.
- 2Straighten one leg out, in line with the other thigh.
- 3Push through the heel of the foot on the floor and squeeze that buttock to lift your hips, keeping your pelvis level.
- 4Lower slowly. Do 8 reps, then swap legs.
Easier and harder versions
- Easier
- Go back to the two-legged Glute Bridge, or keep the other foot lightly touching the floor.
- Harder
- Hold the top for 5 seconds, or put your supporting foot on a low step.
Helps with
Commonly used for:
Single-leg glute strengthHip and pelvis controlLate-stage back and hip rehab
Read more
Benefits
- Targets glute strength imbalances
- Builds hip drive
- Supports running performance
Muscles worked
Strengthening. Strengthens your glutes, hamstrings and core.
GlutesHamstringsCore
Form tips
- Keep your hips square: imagine a glass of water balanced on each hip bone.
- Stop short of arching your lower back at the top.
Common mistakes
- Letting the side with the lifted leg drop.
- Pushing through the toes so the hamstring cramps.
When to avoid or modify
- Lower back pain as you lift: go back to the Glute Bridge
- Hamstring cramp: move your foot closer to your buttock
- Recent hip surgery, unless your surgeon has cleared it
- Pregnancy beyond 16 weeks: lying flat on your back can make you feel faint, so choose a side-lying or seated exercise instead
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder