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Exercise 3645 · REF rmEukuS

Single Leg Bridge With Outstretched Leg exercise animation

Single Leg Bridge With Outstretched Leg

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

Extending one leg straight out while bridging on the other removes any help from the non-working side, so the glute and hamstring on the planted leg have to do the full job of extending the hip. It's a good way to find out if one side is meaningfully weaker than the other, since bilateral bridges can let a stronger leg quietly cover for a weaker one. Keep the hips level — a dropping hip on the working side is the first sign of fatigue.

How to Do the Single Leg Bridge With Outstretched Leg

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

Muscles Worked

The Single Leg Bridge With Outstretched Leg primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Single Leg Bridge With Outstretched Leg work?
The Single Leg Bridge With Outstretched Leg primarily targets the glutes, with the hamstrings and quadriceps assisting.
What equipment do I need for the Single Leg Bridge With Outstretched Leg?
The Single Leg Bridge With Outstretched Leg is done with no equipment — just body weight.
What's a good alternative to the Single Leg Bridge With Outstretched Leg?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.