Single Leg Bridge With Outstretched Leg

The Single Leg Bridge With Outstretched Leg trains hip strength and control by loading one side at a time while maintaining a stable bridge position.

Strength exercises

Core exercises

Bodybuilding exercises

Bodyweight exercises

Fatigue level

Low 2/3 High

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Single Leg Bridge With Outstretched Leg

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Single Leg Bridge With Outstretched Leg

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The Single Leg Bridge With Outstretched Leg is a bodyweight lower-body exercise performed on the floor that increases the demand on one side of the body. By lifting one leg and keeping it extended, the movement challenges stability and highlights side-to-side strength differences more than a standard bridge.

You should feel most of the work in the glutes of the planted leg, with the hamstrings assisting and the core working to keep the pelvis level. Control and tension are key, as the extended leg creates leverage that tests balance and exposes weak points without adding external load.

This exercise fits well into strength-focused sessions, warm-ups, or accessory work aimed at improving unilateral control. It’s useful for beginners building baseline strength and for experienced athletes who want a low-impact option to reinforce hip stability before progressing to heavier single-leg movements.

How to Perform the Single Leg Bridge With Outstretched Leg

Lie flat on your back with your knees bent and feet flat on the floor hip-width apart, arms resting at your sides with palms facing down.
Extend one leg straight out at hip height, keeping it in line with your opposite thigh while maintaining a neutral spine position.
Press your heel firmly into the ground on your supporting leg and engage your core by drawing your navel toward your spine.
Exhale as you drive through the planted heel to lift your hips up toward the ceiling until your body forms a straight line from your shoulders to your extended leg.
Squeeze your glutes at the top of the movement and ensure your hips remain level without rotating or tilting to either side.
Hold the elevated position for 1-2 seconds while maintaining steady breathing and keeping your extended leg straight.
Inhale as you slowly lower your hips back toward the floor with control, stopping just before your lower back touches the ground.
Complete all repetitions on one side before switching to the other leg, maintaining the same body alignment throughout the exercise.

Important information

Keep your hips square throughout the movement - don't let one side drop lower than the other when lifting or lowering.
If you feel strain in your lower back, decrease the range of motion or place your arms wider for additional stability.
Focus on using your glute muscles to power the movement rather than pushing through your lower back.
For increased difficulty, place your supporting foot further away from your buttocks or add a brief pause at the top of each repetition.

FAQ - Single Leg Bridge With Outstretched Leg

What muscles does the Single Leg Bridge With Outstretched Leg target?

This exercise primarily targets your glutes and hamstrings on the working leg, while significantly engaging your core muscles for stabilization. Your lower back and hip stabilizers also work isometrically to maintain proper pelvic alignment throughout the movement.

How can I modify this exercise if it's too challenging?

You can make Dumbbell V-Ups easier by bending your knees, performing just the upper body portion while holding the dumbbell, or doing alternating sides instead of the full movement. For beginners, master the basic V-Up without weight before adding resistance.

What are the most common form mistakes to avoid?

The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.

How often should I include Single Leg Bridges With Outstretched Leg in my routine?

Incorporate this exercise 2-3 times weekly with 2-3 sets of 10-15 repetitions per leg for optimal results. Allow 48 hours between sessions for your glutes and hamstrings to recover, especially if you're new to this movement or experiencing significant muscle fatigue.

Can I make this exercise more challenging without weights?

Absolutely! Increase difficulty by elevating your supporting foot on a bench or stability ball, adding a pulse at the top of each repetition, or incorporating isometric holds at the peak position for 3-5 seconds. You can also place a resistance band just above your knees for added tension in the glutes.