Overview
Single Leg Bridge layers unilateral posterior-chain work onto the articulation of the Pelvic Curl. Once the hips are up, one leg extends long and the pelvis must stay level — this is where glute and hamstring strength meet hip stability and core control. Teach it only after the two-footed Pelvic Curl is clean.
Setup
- A medium-strong setting (in our reference ladder: 1 Red or 1 Green); footbar low.
- Lie supine with both feet flat on the footbar, hip-width apart, knees bent, arms long by the sides.
Key Teaching Cues
- Roll the spine up one vertebra at a time, then extend one leg long at the top.
- Keep the hips level — no hiking or tilting as the leg extends.
- Hug the glutes at the top without over-arching the low back.
- Lower the leg with the same control used to lift it, then roll down one vertebra at a time.
Common Faults
- Hiking the lifted-leg hip to gain height.
- Over-arching the low back at the top of the bridge.
- Dropping the extended leg or letting it drift out of line.
- Rushing the roll-down once the leg returns.
Variations
- Regression: perform the Pelvic Curl with both feet down to simplify the pattern.
- Progression: pulse the lifted leg a few inches at the top for added glute and hamstring work.
- Safety: keep the pelvis neutral and the range small for low-back sensitivity.
Programming Notes
Single Leg Bridge follows Pelvic Curl in the posterior-chain block — master the two-footed curl first, then add the single-leg layer. Eight to ten repetitions per side with a slow roll-down build the glute and hamstring endurance the feet-in-straps work will demand.