A hip bridge is one of the simplest yet most effective moves for your posterior chain, specifically your glutes. Often chosen less than double-leg movements, single-leg movements host a myriad of benefits not capable on two legs, which include rotary stability, balance and the engagement of smaller muscle groups.
Before trying a hip bridge on one leg, have a good foundation with a hip bridge with both legs. For those with weak and/or tight glutes, there may be some initial cramping in the hamstrings. This is because the hamstrings are trying to overcompensate for the lack of glute activation and/or strength.
- Make sure to bridge your hip up to full extension, without trying to bridge too high, which will ultimately place unnecessary strain and pressure on your lower back.
- Drive your foot through the ground primarily through your heel.
Master This: Single-Leg Hip Bridge
- Lie on your back with your hands planted firmly on the floor by your sides.
- Bring one knee in toward your chest and hold it in there.
- Bend your other leg and have that foot planted firmly on the ground.
- Drive your foot through the ground as you raise your hip off the ground, driving your bellybutton to the ceiling until you reach full hip extension.
- Hold at the top for about one second before lowering back down to the ground with control.
Make it easier: Start with a double-leg bilateral hip bridge.
Make it harder: Place a weight (barbell, dumbbell, plate) along the crease of your hip and elevate your upper back on a bench.
Photo credit: Tom Casey, box24studio.com