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All exercises

Single leg bridge with outstretched leg

Intermediate

Single leg bridge with outstretched leg is a compound bodyweight exercise for the glutes, also working the hamstrings and quads.

Trained one side at a time.

What it works

Primary muscle

Glutes

Also works

HamstringsQuads

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie on your back with your knees bent and feet flat on the ground.
  2. 2Extend one leg straight out in front of you.
  3. 3Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
  4. 4Hold for a moment at the top, then slowly lower your hips back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch legs.

What to do instead

  • Glute bridge marchBodyweight
  • Barbell lying lifting (on hip)Barbell
  • Band hip liftResistance band
  • Resistance band hip thrusts on kneesResistance band
  • Twist hip liftBodyweight
  • Barbell glute bridgeBarbell

Easier variations

  • Glute bridge two legs on benchBodyweight
  • Low glute bridge on floorBodyweight
  • Pelvic tilt into bridgeBodyweight
  • Rear decline bridgeBodyweight
Logged today · 1 min restSingle leg bridge with outstretched leg

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