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Single-Leg Bridge with Outstretched Leg

A bodyweight glute bridge performed on one leg with the free leg held straight, training unilateral hip extension and anti-rotation control.

LegsBodyweightHip extension
GoLightWeight mediasingle-leg-bridge-with-outstretched-leg

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Primary

Gluteus maximus

Secondary

HamstringsSpinal erectorsCore

Equipment

Bodyweight

Pattern

Hip extension

Setup

  1. 01Lie on your back with one knee bent and that foot flat on the floor.
  2. 02Extend the other leg straight so the thighs are roughly parallel.
  3. 03Place arms flat at your sides for stability.
  4. 04Tuck the pelvis slightly so the low back stays neutral.

Execution

  1. 01Drive through the planted heel and lift the hips off the floor.
  2. 02Keep the outstretched leg straight and in line with the torso at the top.
  3. 03Squeeze the glute of the working side for a full second at lockout.
  4. 04Lower the hips under control without letting the pelvis rotate.

Checkpoints

  • -Hips stay level; the free-leg side does not sag or twist.
  • -The straight leg forms one line with the torso at the top.
  • -Ribs stay down; no arching through the low back.
  • -The working heel stays planted through the whole rep.

Common mistakes

  • -Hyperextending the low back instead of finishing with the glute.
  • -Letting the pelvis rotate toward the free-leg side.
  • -Pushing through the toes rather than the heel.
  • -Dropping the outstretched leg below hip line.

Programming notes

  • -Use 2 to 4 sets of 8 to 15 reps per side as a warm-up or accessory.
  • -Add a pause of 2 to 3 seconds at the top when reps get easy.
  • -Progress by elevating the planted foot or moving to a loaded single-leg hip thrust.

Related exercises

Single-Leg Glute Bridge

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Glute Bridge

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Barbell Hip Thrust

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Rear Decline Bridge

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