Exercises

Single-leg bridge

Lift your pelvis with one foot planted. The hamstrings and glutes work together to extend your hip without added weight.

Single-leg bridge with one foot planted, level hips raised and the other thigh held with its hip and knee bent.

No equipment · Mat

Source: NHS / Bexley MSK · Single Gluteal and Hamstring Bridge

Step by step

  1. Lie on your back, bend both knees and plant your feet on the mat.
  2. Lift one leg, bend its hip and knee to about a right angle and hold the thigh lightly with both hands.
  3. Brace your torso and press through the planted foot to raise your pelvis until your shoulder, hip and supporting knee align.
  4. Pause briefly, lower slowly and complete your repetitions before changing sides.

Common mistakes

  • Twisting or dropping one side of the pelvis.
  • Pushing the hips too high and arching the lower back.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.