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.

Beginner considerations

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.

Best practices

  • 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

  1. Lie on your back with your hands planted firmly on the floor by your sides.
  2. Bring one knee in toward your chest and hold it in there.
  3. Bend your other leg and have that foot planted firmly on the ground.
  4. 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.
  5. 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