Bridge Straight Leg Raise
Bridge Straight Leg Raise Exercise Description
The Bridge Straight Leg Raise is a bodyweight hip-extension and lumbopelvic-stability exercise performed from a glute bridge while moving one straight leg. The stance side primarily loads the gluteus maximus and hamstrings to maintain hip extension, while the gluteus medius/minimus and deep hip rotators help keep the pelvis level. The abdominals (particularly the obliques) resist lumbar extension and rotation so the trunk stays quiet. The moving leg works through hip flexion with a straight knee, emphasizing the hip flexors (iliopsoas and rectus femoris) without pulling the pelvis out of alignment. The purpose is controlled single-leg support: keep a neutral spine, stable pelvis, and even pressure through the supporting heel as the straight leg lifts and lowers.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus, Psoas Major
- Assisting Muscles: Biceps Femoris - Long Head, Rectus Femoris, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Gluteus Minimus, Internal Obliques, Obturator Internus
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Hip Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Bridge Straight Leg Raise Exercise
‘- Lie supine with knees bent ~90°, feet hip-width, heels under knees; arms by sides, palms down.
– Lightly brace your abdomen, ribs stacked over pelvis; keep a neutral neck and gaze up.
– Press evenly through both heels to lift hips until your trunk and thighs form a straight line; avoid arching the lower back.
– Without shifting or dropping the pelvis, extend one knee to straighten that leg so thighs stay parallel.
– Dorsiflex the ankle of the straight leg; keep toes pointed up and knee fully extended.
– Raise the straight leg from the hip until it aligns with the opposite thigh, keeping pelvis level and hips square.
– Lower the straight leg with control to the start position while maintaining bridge height.
– Return the foot to the floor without tilting or rotating the pelvis.
– Keep weight on shoulder blades and heel of the stance leg—do not load the neck or push through the toes.
– Breathe smoothly; avoid breath-holding as you maintain a steady, neutral spine throughout.
Bridge Straight Leg Raise Tips
‘- Set up with knees bent about 90°, feet hip-width, heels under your knees, and arms by your sides with palms down.
– Lightly brace your abdomen and stack your ribs over your pelvis while keeping your neck neutral and eyes looking up.
– Press evenly through both heels to lift your hips until your trunk and thighs form a straight line, avoiding arching your lower back.
– When you straighten one leg, keep the pelvis from shifting or dropping so the thighs stay parallel.
– Dorsiflex the ankle of the straight leg, keeping the toes pointed up and the knee fully extended.
– Lift the straight leg from the hip until it lines up with the opposite thigh, keeping the pelvis level and hips square.
– Lower the straight leg with control while maintaining the same bridge height.
– Place the foot back on the floor without tilting or rotating the pelvis.
– Keep your weight on your shoulder blades and the heel of the stance leg rather than the neck or toes.
– Breathe smoothly without holding your breath as you maintain a steady, neutral spine.
Bridge Straight Leg Raise Beginner Introduction
The Bridge Straight Leg Raise builds on a classic bridge position by adding a controlled leg motion, turning a simple lift into a challenge for balance and control through the hips and midsection. While the body rests on the upper back and one heel, that supporting side works hard through the glutes and the back of the thigh to hold the hips lifted. The outer hip muscles assist in keeping both sides of the pelvis at the same height, so the body does not tip or twist as the movement happens.
At the same time, the abs and side abs help the lower back stay steady, limiting arching or rotation through the trunk. The moving leg travels up and down from the hip with a straight knee, so the front of the hip and front of the thigh handle most of the workload on that side. This blend of a stable bridge with a precise leg lift emphasizes controlled one-leg support, even pressure through the grounded heel, and a natural curve through the spine.