Single leg bridge: how to do it
In short
A bridge on one foot. The other leg is lifted, bent or straight, while your hips rise and lower. Works: hips, legs and lower back.
How to do it
- Use a mat or folded towel on a non-slip floor. Get down to the floor slowly and lie on your back, knees bent, feet flat.
- Lift one foot off the floor, with that knee bent up over your hips, or that leg straight and level with the other thigh.
- Breathe out and press through the foot on the floor, lifting your hips until your body makes a line from shoulders to knee.
- Keep your hips level, not tilting to one side.
- Breathe in and lower slowly. Do 4, then switch legs.
As you go
- Keep your hips level, both sides lifted evenly.
- Breathe out as you lift, breathe in as you lower.
- Lift only until you form one line, no higher.
What it works
- Works
- hips, legs and lower back
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Harder
An easier and a harder version
Easier
Do the two-foot glute bridge, or lift the foot only a little off the floor.
Harder
Do 6 each side, or lower for 3 counts.
Take care
- Back: do not arch at the top. If your lower back aches, lift less.
- Hips: if the back of your thigh cramps, put the foot down and rest.
- Balance: keep your arms on the floor, palms down, for support.
Where it is in the plans
In our calisthenics plan: 1 of 28 days, first on day 16, Slow squat.
The plan's note that day: One foot down, other knee up. Lift and lower.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 1 of 28 days: 16 | Day 16, week 3: Slow squat | 2 rounds: about 4 each side in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 6 of 28 days: 6, 9, 13, 16, 23 and 27 | Day 6, week 1: Full body, one rung up | 2 rounds: about 4 each side in a 55 s slot, 15 s rest |
In the plan, this move plays as a looping video with a spoken cue.
Single leg bridge: day 16 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan