Single Leg Hip Bridge (straight leg)
- Músculo objetivo
- Gluteus Maximus
- Músculos sinergistas
- Hamstrings
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The single leg hip bridge (straight leg) is a bodyweight glute exercise that targets the gluteus maximus with assistance from the hamstrings. One foot stays flat on the floor to drive the hip raise while the opposite leg is kept straight and extended in the air, increasing the demand on the working side. It is an effective unilateral movement for building glute strength, correcting hip imbalances, and improving stability.
Cómo hacer el Single Leg Hip Bridge (straight leg)
- 1Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- 2Extend one leg straight out so it is in line with your torso, keeping the thighs parallel to each other.
- 3Press your lower back gently into the floor and brace your core before initiating the movement.
- 4Drive through the heel of the planted foot to lift your hips off the floor.
- 5Raise your hips until your body forms a straight line from your shoulders to the knee of the working leg, keeping the extended leg lifted at the same height.
- 6Squeeze your glutes firmly at the top of the movement and hold for a brief pause.
- 7Lower your hips in a controlled manner back toward the floor without fully resting between reps.
- 8Complete all reps on one side before switching to the other leg.
Consejos de técnica
- Keep the extended leg as parallel to the floor as possible throughout the movement — letting it drop reduces the challenge on the working glute.
- Drive through your heel, not your toes, to better engage the glute rather than the quad.
- Avoid letting the hips rotate or tilt — keep the pelvis level throughout the lift.
- Maintain a neutral spine at the top; hyperextending the lower back shifts load away from the glutes.
Errores comunes
- Pushing through the toes instead of the heel — this shifts emphasis onto the quadriceps and reduces glute activation.
- Letting the hips drop on the non-working side — a tilted pelvis limits range of motion and creates imbalanced loading.
- Hyperextending the lower back at the top — arching past neutral compresses the lumbar spine rather than loading the glutes.
- Dropping the extended leg below parallel — reduces the stabilization demand and makes the exercise easier than intended.
- Rushing through reps without pausing at the top — skipping the peak contraction cuts short the time under tension needed for glute development.
Preguntas frecuentes
What is the difference between a single leg hip bridge with a straight leg and a bent knee?
In the straight-leg variation the non-working leg is extended in the air rather than held with the knee bent, which increases the stability demand on the core and hip and slightly shifts emphasis toward the lower glute and hamstring of the planted leg.
Can the single leg hip bridge (straight leg) replace the glute bridge for beginners?
It is generally best learned after mastering the standard two-leg glute bridge, as the single-leg version requires greater hip stability and balance. Beginners should build comfort with the bilateral version first before progressing.
How many reps and sets should I do for the single leg hip bridge?
For strength and muscle development, 3–4 sets of 10–15 reps per side is a common starting point. Focus on quality contractions over high rep counts.
Does the single leg hip bridge work the hamstrings?
Yes — the hamstrings act as synergists, assisting the gluteus maximus in extending the hip during the lift. The hamstring of the planted leg is particularly active in driving the movement.
Why do my hips shake or tilt during the single leg hip bridge?
Hip instability during this exercise usually indicates weak hip abductors or glute medius on the working side. Practicing slow, controlled reps and focusing on keeping the pelvis level will help build the stability needed over time.
