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One Leg Bridge Pose

Step by step instructions, muscle activation and variants for the One Leg Bridge Pose.

EasyGlutesHamstrings

About this exercise

The single leg bridge pose is a unilateral variation of the standard bridge that challenges glute and hamstring strength on each side independently. Extending one leg increases the demand on the supporting hip and core, making it an excellent mobility and stability exercise for the posterior chain.

How to Perform

  • Lie on your back with knees bent and feet flat on the floor, hip-width apart
  • Extend one leg straight, keeping your knees aligned
  • Press through the heel of your grounded foot and lift your hips until your body forms a straight line from shoulders to extended toes
  • Keep your core braced and hips level — avoid letting the extended-leg side drop
  • Hold the position, breathing steadily, for the desired duration
  • Lower your hips back to the floor in a controlled manner
  • Complete all reps on one side before switching legs

Muscle Activation

Primary
GlutesHamstrings
Secondary
AbsLower back

About the One Leg Bridge Pose

The One Leg Bridge Pose is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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