Single Leg Bridge with Hip Flexion
- Zielmuskel
- Gluteus Maximus, Iliopsoas, Quadriceps
- Synergistenmuskeln
- Hamstrings
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The single leg bridge with hip flexion is a bodyweight strength exercise that targets the gluteus maximus and challenges the iliopsoas and quadriceps of the raised leg through an active hip-flexion hold at the top. By removing one foot from the floor, you also demand greater core stability and hip control than a standard glute bridge. The hamstrings of the planted leg assist throughout the movement, making this an efficient single-leg posterior-chain exercise.
Single Leg Bridge with Hip Flexion: So führst du sie aus
- 1Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Rest your arms alongside your body with palms facing down.
- 2Brace your core and press your lower back gently into the floor to establish a neutral pelvis.
- 3Lift one foot off the floor and draw that knee toward your chest until your hip reaches roughly 90 degrees of flexion, keeping the shin parallel to the floor.
- 4Drive through the heel of the planted foot to lift your hips off the floor, extending until your hips, knee, and shoulder form a straight line.
- 5At the top, squeeze your gluteus maximus on the planted side and hold the raised knee steady — resist any rotation in your pelvis.
- 6Lower your hips slowly back to the floor under control, maintaining the hip-flexion position of the raised leg throughout the descent.
- 7Complete all reps on one side, then switch legs and repeat.
Technik-Tipps
- Keep your pelvis level throughout — if the hip on the raised-leg side drops, reduce your range of motion until you build enough hip stability.
- Push through your full heel on the planted foot rather than the toes to maximize gluteus maximus activation and reduce knee strain.
- Breathe out as you drive your hips up and breathe in on the way down, staying braced through your core the entire time.
- Avoid over-arching your lower back at the top; the goal is a straight line from shoulder to knee, not a sharp lumbar extension.
- Control the tempo — a slow 2-second descent creates more muscle tension in the hamstrings and glutes than dropping quickly.
Häufige Fehler
- Letting the pelvis rotate or drop on the raised-leg side, which shifts load away from the target muscles and stresses the lower back and SI joint.
- Pushing off the toes instead of the heel, which reduces glute engagement and places excess stress on the knee of the planted leg.
- Hyperextending the lower back at the top of the bridge instead of maintaining a neutral spine, compressing the lumbar vertebrae.
- Rushing through reps without pausing at the top, which eliminates the peak contraction in the gluteus maximus and reduces overall effectiveness.
- Allowing the raised knee to drift outward or inward instead of holding it steady, disrupting pelvic alignment and reducing iliopsoas and quadriceps activation.
Häufig gestellte Fragen
What muscles does the single leg bridge with hip flexion work?
The primary muscles are the gluteus maximus of the planted leg, and the iliopsoas and quadriceps of the raised leg, which hold the hip in flexion. The hamstrings of the planted leg assist by helping extend the hip and stabilize the knee.
How is this different from a regular single leg glute bridge?
In a standard single leg glute bridge the raised leg is typically extended in the air. This variation adds an active hip-flexion hold at 90 degrees, which requires the iliopsoas and quadriceps of the raised leg to work isometrically while the planted-leg glute drives the bridge — increasing overall demand.
Is this exercise suitable for beginners?
It is moderately challenging. If you struggle to keep your pelvis level, start with a standard two-leg glute bridge until you build baseline glute and core strength, then progress to the single-leg variation.
How many reps and sets should I do?
For strength and muscle development, 3–4 sets of 8–15 reps per side works well. Focus on quality and full hip extension rather than rushing the count.
Can this exercise help with lower back pain?
Strengthening the gluteus maximus and hamstrings through exercises like this can reduce the load on the lower back during daily activities. However, if you experience pain during the movement, stop and consult a healthcare professional before continuing.
