What muscles does the Single Leg Hip Bridge (straight leg) work?

This exercise primarily targets the glutes, helping to build strength and shape in your posterior. It also engages the lower back and upper legs, supporting hip stability and core activation during the movement.

Do I need any equipment for the Single Leg Hip Bridge?

No equipment is required for this exercise, as it is bodyweight-based. You can perform it anywhere with enough floor space, but a yoga mat can add comfort and reduce pressure on your back.

Is the Single Leg Hip Bridge suitable for beginners?

Beginners can perform this exercise, but it requires balance and core control. If you're new to training, start with a two-legged hip bridge before progressing to the single leg version to build strength and stability.

What are common mistakes when doing the Single Leg Hip Bridge and how can I avoid them?

A common mistake is arching the lower back instead of lifting from the hips, which can strain the spine. Focus on engaging your glutes, keep your core tight, and avoid letting your hips drop or twist during the movement.

How many sets and reps should I do for the Single Leg Hip Bridge?

For general strength and toning, aim for 2–3 sets of 10–15 reps per leg. Make sure each rep is controlled and your glutes are fully contracted at the top of the movement.

What safety tips should I follow when doing the Single Leg Hip Bridge?

Ensure your supporting foot is firmly planted and your extended leg stays straight without locking the knee. Maintain a neutral spine, move in a controlled manner, and stop immediately if you feel any sharp pain in your back or hips.

Are there variations of the Single Leg Hip Bridge I can try?

Yes, you can add resistance by placing a dumbbell or weighted plate on your hips, or perform the exercise with your foot elevated on a bench for increased range of motion. You can also slow down the tempo to enhance glute activation.

Single Leg Hip Bridge (straight leg)

Target Muscles

Primary:

Glutes

Secondary:

Lower Back

Upper Legs

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with one knee bent, foot flat on the floor, and the other leg extended straight up. Press through the heel of your grounded foot to lift your hips, squeezing your glutes at the top. Keep your core engaged and lower your hips back down with control.

Step-by-Step Instructions

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Extend one leg straight up towards the ceiling, keeping your core engaged.
Push through your heel on the grounded foot to lift your hips off the floor, squeezing your glutes at the top.
Slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions, then switch legs.

Explore more glutes exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Single-Leg Bridge

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Pelvic Tilt Into Bridge

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Bodyweight

Dumbbell Single-Leg Deadlift

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Upper Legs

Dumbbell

Kettlebell One-Legged Deadlift

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Upper Legs

Kettlebell

Frequently Asked Questions

What muscles does the Single Leg Hip Bridge (straight leg) work?: This exercise primarily targets the glutes, helping to build strength and shape in your posterior. It also engages the lower back and upper legs, supporting hip stability and core activation during the movement.
Do I need any equipment for the Single Leg Hip Bridge?: No equipment is required for this exercise, as it is bodyweight-based. You can perform it anywhere with enough floor space, but a yoga mat can add comfort and reduce pressure on your back.
Is the Single Leg Hip Bridge suitable for beginners?: Beginners can perform this exercise, but it requires balance and core control. If you're new to training, start with a two-legged hip bridge before progressing to the single leg version to build strength and stability.
What are common mistakes when doing the Single Leg Hip Bridge and how can I avoid them?: A common mistake is arching the lower back instead of lifting from the hips, which can strain the spine. Focus on engaging your glutes, keep your core tight, and avoid letting your hips drop or twist during the movement.
How many sets and reps should I do for the Single Leg Hip Bridge?: For general strength and toning, aim for 2–3 sets of 10–15 reps per leg. Make sure each rep is controlled and your glutes are fully contracted at the top of the movement.
What safety tips should I follow when doing the Single Leg Hip Bridge?: Ensure your supporting foot is firmly planted and your extended leg stays straight without locking the knee. Maintain a neutral spine, move in a controlled manner, and stop immediately if you feel any sharp pain in your back or hips.
Are there variations of the Single Leg Hip Bridge I can try?: Yes, you can add resistance by placing a dumbbell or weighted plate on your hips, or perform the exercise with your foot elevated on a bench for increased range of motion. You can also slow down the tempo to enhance glute activation.