VARIATIONS
Single-Leg Hip Bridge
One leg lifts straight up toward the ceiling
This bodyweight movement isolates the glutes and core by removing bilateral support. It builds unilateral hip extension strength while challenging pelvic stability through the obliques.
HOW TO DO IT
- Lie on your back with knees bent and feet flat on the floor.
- Lift one leg straight up toward the ceiling.
- Drive through the heel of the grounded foot to raise your hips.
- Squeeze your glutes hard at the top until your body forms a straight line.
- Lower your hips slowly until they nearly touch the floor.
- Complete all reps on one side before switching legs.
COMMON MISTAKES
- Letting the hips drop or rotate on the working side.
- Arching the lower back instead of extending the hips.
- Bouncing off the floor between repetitions.
TIPS
- Keep your pelvis level and avoid rotating toward the raised leg.
- Push through the whole foot rather than just the toes.
- Brace your abs as if preparing for a punch.
DETAILS
- Muscles
- Glutes
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Hip thrust
- Legs
- One
- Legs straight or bent
- Straight legs
- Body position
- Lying on the back
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated