Primary muscles: Glutes
Secondary muscles: Core, hip flexors, knee extensors
Equipment: No equipment
Single Leg Bridge Instructions
1. Lie on your back with your arms by your sides, knees bent, and feet flat on the floor.
2. Raise one leg and lift your hips as high as you can.
3. Lower your hips, repeat, and then switch legs.
Proper Form And Breathing Pattern
When doing the single leg bridge, keep your glutes and abs tight, the toes pointed and, as you lift the hips, breathe out and press down through the heel of the foot. Maintain your upper body relaxed and in a neutral position.
From the Shop
Exercise Benefits
The single leg bridge is a great toning exercise for your abs and thighs and it also helps to lift and sculpt the buttocks. This exercise strengthens the core as well as the muscles of your back and helps to stabilize your spine.
Single Leg Bridge Demonstration
Sets And Reps
If your goal is to tone your muscles, start with 1 or 2 sets of 8 to 12 repetitions and, as you gain some strength, increase the number of reps until you’re able to complete 3 sets of 12 to 15 repetitions. If your goal is to gain muscle mass, use weights and try to complete 3 sets of 8 repetitions.
Calories Burned
To calculate the number of calories burned doing the single leg bridge, enter your weight and the duration of the exercise:
Related Lower Body Exercises
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Curtsy lunge
Fire hydrant
Standing leg circles
Lunges
Popular Workouts
Lower Body Workouts
Lower Body Strengthening Circuit
Hey ladies, are you excited to unlock the strength in your lower body and stride confidently towards your fitness goals? Here’s our 28-Minute Lower …
Yoga Flows
Ease Digestion Yoga Flow
Boost your digestion, relieve constipation, and de-bloat with this essential 14-minute yoga flow. Pair these yoga poses with deep breathing to massage …
Core Workouts
27-Minute Core Workout
Are you ready to ignite your core and feel empowered from within? Say hello to our 27-Minute Core Strengthening Workout, tailor-made just for you …
Leave a Reply
You must be logged in to post a comment.