Single Leg Bridge With Outstretched Leg
The point of Single Leg Bridge With Outstretched Leg is strength you can feel outside the gym; pure bodyweight leverage is how it gets there.
How to do Single Leg Bridge With Outstretched Leg
- Lie on your back with your knees bent and feet flat on the ground.
- Extend one leg straight out in front of you.
- Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
- Hold for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Single Leg Bridge With Outstretched Leg Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Single Leg Bridge With Outstretched Leg Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Single Leg Bridge With Outstretched Leg
Swap Single Leg Bridge With Outstretched Leg For
Single Leg Bridge With Outstretched Leg — Frequently Asked Questions
How do you do the Single Leg Bridge With Outstretched Leg?
Lie on your back with your knees bent and feet flat on the ground. Extend one leg straight out in front of you. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Single Leg Bridge With Outstretched Leg work?
The Single Leg Bridge With Outstretched Leg primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Single Leg Bridge With Outstretched Leg should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Single Leg Bridge With Outstretched Leg good for beginners?
Yes. The Single Leg Bridge With Outstretched Leg is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Single Leg Bridge With Outstretched Leg?
Try the Exercise Ball Hip Flexor Stretch, Roller Hip Lat Stretch or the Assisted Lying Glutes Stretch. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
