How to do the Single Leg Bridge With Outstretched Leg
Single Leg Bridge With Outstretched Leg is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Hamstrings and Quadriceps.
Single Leg Bridge With Outstretched Leg demonstration · © GymiaFit
Single Leg Bridge With Outstretched Leg at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Single Leg Bridge With Outstretched Leg step by step
- 1Lie on your back with your knees bent and feet flat on the ground.
- 2Extend one leg straight out in front of you.
- 3Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
- 4Hold for a moment at the top, then slowly lower your hips back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch legs.
4 free workouts use it
Single Leg Bridge With Outstretched Leg — questions
What muscles does the Single Leg Bridge With Outstretched Leg work?
The Single Leg Bridge With Outstretched Leg primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Single Leg Bridge With Outstretched Leg?
None — the Single Leg Bridge With Outstretched Leg uses your bodyweight only, so it works at home with nothing but floor space.
Is the Single Leg Bridge With Outstretched Leg suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Single Leg Bridge With Outstretched Leg?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Single Leg Bridge With Outstretched Leg demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.