Single Leg Bridge
To perform the Single Leg Bridge, lie on your back with your knees bent and feet flat on the floor. Extend one leg straight out while keeping the other foot on the ground.
- Engage your core and press through the heel of the grounded foot.
- Lift your hips towards the ceiling until your body forms a straight line from your shoulders to your extended foot.
- Hold the position for a moment, then lower your hips back down without touching the ground.
- Repeat for the desired number of repetitions, then switch legs.
How to perform the Single Leg Bridge
- Set up. Set up in a stable, balanced starting position appropriate for the Single Leg Bridge using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis minor.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis minor rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Single Leg Bridge
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