Single leg bridge

Purpose of the exercise

Focuses on strengthening the gluteus maximus and hamstrings per leg individually. Improves hip extension strength, pelvic control and posterior chain activation. Supports running mechanics, sprint preparation and injury prevention.

Supplies

• Mat or comfortable surface

• Sufficient space to move freely

Starting position

1. Lie supine on the mat

2. One knee bent with foot flat on ground

3. Other leg extended or slightly bent in the air

4. Arms relaxed beside the body

5. Core slightly tightened

6. Pelvis neutral

Implementation

1. Push up the pelvis via the heel of the supporting leg

2. Stretch hip until torso and thigh form one line

3. Keep the pelvis horizontal

4. Actively tighten glutes and hamstrings

5. Lower the pelvis slowly and in a controlled manner

6. Maintain control throughout movement

7. Change of leg after completion

Points of interest

✓ Push through the heel, not the toes
✓ Keep the pelvis stable and horizontal
✓ Core tightened during exercise
✓ Move controlled without jolting
✓ Move within a pain-free range

✗ Hollowing the lower back
✗ Tilting or rotating pelvis
✗ Run too fast
✗ Compensation through the lower back
✗ Ignoring pain in hip, hamstring or lower back

When this exercise?

The single leg bridge is used to improve unilateral hip strength and pelvic stability. The exercise is well suited within rehabilitation for lower back, hip or hamstring injuries and is often used to optimise gluteal muscle activation.

In addition, the exercise is valuable as a preparatory step towards more dynamic hip extension exercises such as lunges, deadlifts or sprint training. The relatively low load makes the exercise applicable in different phases of training and recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.