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Upper Legs Exercise · Body Weight

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 face-up with your knees bent and feet planted flat on the floor.
  2. Straighten one leg out in front of you.
  3. Squeeze your glutes and raise your hips off the floor until your body forms a straight line from knees to shoulders.
  4. Hold briefly at the top, then slowly lower your hips back to the start.
  5. Perform the set reps for your first side, then mirror the movement on your opposite side with equal focus.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

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.

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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.