One Leg Bridge


In this variation of the bridge all the tension will be placed on one leg during the upwards and downwards phases of the movement. This is a surprisingly tricky exercise. Like with the previous bridge variations it can be performed on the flat or with the feet placed on an elevated surface for added difficulty.

Performance Tips

  • Lie on your back, knees bent and your feet flat on the floor
  • Lift one foot off the ground
  • Squeeze your glutes to lift your hips off the floor
  • Continue until hips are fully extended using the planted leg
  • Pause at the top of the movement
  • Feel the tension in your glute muscle on the working leg
  • Slowly lower your hips back to the floor vertebrae by vertebrae
  • Can be done from a step to increase the range of motion/intensity