Eccentric Single Leg Bridge


The eccentric single leg bridge is a great exercise for strengthening your core muscles that support your lumbar spine, including your lower abdominals and lower back muscles. The eccentric single leg bridge also strengthens your hip muscles, including your glutes and hamstrings.

Set up

Start by lying on your back with your knees bent and feet flat on the floor and hip-width apart. Your arms should be down by your sides with your palms facing down.


Slowly lift your hips up toward the ceiling as high as you comfortably can. You ideally want your body to form a straight line from your knees to your shoulders at the top of your bridge. At the top of your bridge, lift one knee up toward the ceiling like you are marching. Slowly lower your hips back down to the starting position. Then return your foot back down to the starting position.


  • Be careful not to lift your hips so high that you feel discomfort or pain in your lower back.
  • Make sure your pelvis stays level as you perform this exercise. Do not let it rotate. You may place your hands on your hip bones to monitor for motion of your pelvis.
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