Back, Hips & Buttocks, Hyperstrike Exercise Videos, Legs

Bridging Single-legged

Bridging Single-legged

[Elite_video_player id=”173″]

Muscle Groups
  • Back
  • Hips & Buttocks
  • Legs
  • Lower back strength
  • Glute strength
  • Hamstrings strength


The basic bridge exercise is made more difficult by lifting one leg in the air while the other is planted firmly on the ground. The single-leg bridge is great for developing glute, and hamstring strength and core stability. To progress the single-leg bridge hold the leg extended for a longer periods of time during each workout. The added time will challenge your muscles to stabilize your body as you move the leg.


  • Lie on your back with your knees bent, feet placed flat on the ground about 12 to 14 inches from the hips.
  • Keeping your hands out to the sides to help balance, lift your hips up so that thighs and trunk form a straight line.
  • Slowly lift one leg straight in the air while balancing on the other leg.
  • Keep your hips up and your pelvis perfectly level.
  • Slowly place the other foot down before bringing your hips back to the ground.


  • Hips not fully elevated and straight
  • Allowing one hip to drop
  • Over-arching the back