Single Leg Bridge With Hip Flexion
Single Leg Bridge With Hip Flexion Exercise Description
The Single-Leg Bridge with Hip Flexion is a bodyweight hip extension exercise that targets the posterior chain and challenges lumbopelvic stability. The working-side gluteus maximus and hamstrings drive hip extension, while the gluteus medius and deep hip rotators help keep the pelvis level against rotation. Holding the non-working leg in about 90 degrees of hip and knee flexion increases the trunk’s demand to resist lumbar extension and unwanted pelvic tilt. The anterior core (rectus abdominis and obliques) contributes by keeping the ribs down and the spine neutral as the hips rise. Expect a clear glute emphasis on the stance side with a focus on controlled, symmetrical motion rather than how high you lift.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Internal Obliques, Piriformis, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Single Leg Bridge With Hip Flexion Exercise
‘- Lie supine with knees bent, feet hip-width, arms by your sides, palms down.
– Set your brace: exhale gently, draw ribs down, and establish a neutral spine (avoid excessive lower-back arch).
– Lift one knee toward your chest to about 90° hip flexion; keep that knee bent ~90° and hold it still over your hip.
– Plant the other foot firmly; create tripod pressure (big toe, little toe, heel) with a “heel-heavy” feel.
– Drive through the planted foot to extend the hip until your shoulder–hip–knee form a straight line; do not push past neutral or arch your low back.
– Keep your pelvis level; thighs stay parallel so the lifted-leg side doesn’t drop or rotate.
– Track the planted knee over the middle of the foot; avoid letting it cave inward.
– Keep your neck neutral and gaze up; avoid pressing through your head or flaring your ribs.
– Pause briefly at the top with glute tension, then lower the pelvis under control until the sacrum lightly touches down without relaxing.
– Complete controlled reps on one side, then switch legs while maintaining the same setup and alignment.
Single Leg Bridge With Hip Flexion Tips
‘- Before lifting, exhale gently and draw your ribs down to set a neutral spine.
– Hold the non-working leg at about 90° hip and knee flexion directly over your hip and keep it still.
– Press the planted foot into the floor with tripod pressure, emphasizing a “heel-heavy” feel.
– Extend your hip only until your shoulder–hip–knee form a straight line; don’t push past neutral or arch your low back.
– Keep your pelvis level so the lifted-leg side doesn’t drop or rotate and your thighs stay parallel.
– Track the planted knee over the middle of your foot; do not let it cave inward.
– Keep your neck neutral, eyes looking up, and avoid pressing through your head.
– Prevent your ribs from flaring as you rise to maintain anterior core engagement.
– Pause briefly at the top with glute tension, then lower under control until the sacrum just lightly touches down.
– When switching legs, re-check your setup and alignment so both sides match.
Single Leg Bridge With Hip Flexion Beginner Introduction
The Single-Leg Bridge with Hip Flexion is a bodyweight hip-extension movement performed on the floor that highlights one side of the hips and back of the leg at a time. One leg presses into the ground while the other hovers in a bent position toward the chest, so the working-side glute and hamstrings take on most of the lifting effort. Muscles around the outer hip help the pelvis stay level from side to side, while the abs and side abs assist the trunk in resisting arching through the lower back.
Because the non-working leg remains lifted, the torso and pelvis experience a strong stability challenge throughout each repetition. The trunk aims for a steady, aligned shape from shoulders through hips, with both thighs traveling in line. This creates a clear emphasis on glute strength on the stance leg, along with an element of control and symmetry rather than chasing maximum height. Overall, this bridge variation blends hip extension, single-leg support, and core control in a simple bodyweight format.