Single Leg Bridge


The 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 single leg bridge also strengthens your hip muscles, including your glutes and hamstrings.

Set up

Get into a comfortable position on your back with both knees bent and your feet flat on the floor. You can rest your hands at your sides.


Lift one knee up toward the ceiling so that only one of your feet remains flat on the floor. Engage your lower abdominal muscles and lift your hips off the floor until your hips are high enough to form a straight line between your knee, hips, and shoulders. Hold for 5-10 seconds. Then lower your hips back to the starting position.


  • Be careful not to lift your hips so high that you feel discomfort or pain in your lower back.
  • You should feel the exercise working primarily in your glutes. You may also feel it working in your lower abdominal muscles, your back muscles, and the muscles in the back of your thigh.
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