Single Leg Hamstring Bridge
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The single leg hamstring bridge is a unilateral hip-extension exercise that isolates the hamstrings as the primary driver, with the glutes contributing to hip lockout and the core acting as a stabilizer. Performed lying on your back with one leg raised, it exposes and corrects side-to-side strength imbalances without any equipment. It is well suited for hamstring development, injury prevention, and rehabilitation work.
How to do the Single Leg Hamstring Bridge
- 1Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- 2Extend one leg straight out, keeping your thighs parallel and your foot flexed toward your shin.
- 3Press your arms lightly into the floor beside you to provide stability.
- 4Drive through the heel of your planted foot and squeeze your hamstring and glute to lift your hips off the floor.
- 5Raise your hips until your body forms a straight line from your shoulders to your planted knee.
- 6Pause for one count at the top, maintaining tension in the hamstring of the working leg.
- 7Lower your hips under control back to just above the floor without fully resting.
- 8Complete all reps on one side, then switch legs.
Form tips
- Push through your heel rather than the ball of your foot — this keeps the hamstrings engaged instead of shifting the work to the quads.
- Keep your non-working thigh level with your working thigh throughout the movement so your hips stay square.
- Brace your core before each rep to prevent your lower back from arching excessively as your hips rise.
- Move slowly on the way down — a controlled lowering phase builds more hamstring strength than dropping your hips quickly.
Common mistakes
- Pushing off the toes instead of the heel, which transfers load away from the hamstrings and onto the quads and calves.
- Letting the hips rotate or drop to one side, which indicates the core or glute is not bracing properly and reduces unilateral training benefit.
- Hyperextending the lower back at the top of the movement, which compresses the lumbar spine instead of loading the hamstring.
- Allowing the raised leg to drift or drop, breaking the parallel alignment and creating a compensating hip shift.
- Rushing through reps without pausing at the top, which shortens the time under tension and reduces hamstring activation.
Frequently asked questions
What muscles does the single leg hamstring bridge work?
The hamstrings are the primary muscle, responsible for driving hip extension from the planted leg. The glutes assist at the top of the movement, and the core works isometrically to keep your spine neutral throughout.
How is a hamstring bridge different from a regular glute bridge?
In a standard glute bridge, the foot is positioned closer to the hips, shortening the hamstring and emphasizing the glutes. In the hamstring bridge, the foot is placed farther out, lengthening the hamstring at the start and making it the primary driver of hip extension.
How many reps and sets should I do?
For strength, 3–4 sets of 6–10 reps per side works well. For endurance or rehabilitation, 2–3 sets of 12–15 reps per side with a slower tempo is effective.
Can I do this exercise if I have lower back pain?
This exercise is often used in rehabilitation because it loads the hamstrings and glutes without compressive spinal loading. Keep the movement controlled, avoid hyperextending at the top, and consult a physical therapist if you are managing an active injury.
How do I make the single leg hamstring bridge harder over time?
You can increase difficulty by slowing the tempo, adding a longer pause at the top, elevating your planted foot on a bench, or placing a resistance band across your hips.
