Overview
Single Leg Bridge layers unilateral posterior-chain work onto the articulation of the Glute Bridge (the Pelvic Curl of the mat work). 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 Glute Bridge is clean.
Setup
- A heavy setting, unchanged from the two-footed bridge; footbar medium, headrest up.
- 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 Glute Bridge 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.