Single-Leg Bridge
Hips lifted, one foot on the ground at a time. The base halves and comes back while the hips stay level.
The lesson
- 01
Bridge up first
On your back, knees bent, heels within fingertip reach. Press your low back down, then drive through the heels and lift the hips into a straight line from knees to shoulders.
- 02
Float one foot
Take the weight off one foot and lift it an inch, then more. Nothing else moves.
- 03
Keep both hip points level
The side you lifted wants to drop. Hold it up with the glute of the leg still on the floor, so a glass of water on your hips would not spill.
- 04
Set it down, float the other
Place the foot back, take a breath, lift the other. Slow — the changeover is where the shape is won or lost.
- 05
The hips never come down
The whole set is one long bridge. Coming back to the floor between sides turns it into two exercises.
- 06
The easier version
Keep both feet down and just take the weight off one at a time without lifting it. Same job for the standing glute, none of the balance.
- 07
The test
You should feel the glute of the grounded leg working hard and steadily. Hamstring cramp means the heel is too far out — walk it in. A busy low back means you arched up instead of pressing the hips up.