Exercise guide · Intermediate · Compound

Single Leg Bridge with Outstretched Leg: How to Do It & Muscles Worked

The single leg bridge with outstretched leg is a bodyweight exercise targeting the glutes, with secondary emphasis on the hamstrings and quadriceps. It challenges stability and unilateral strength by requiring you to lift your hips while keeping one leg extended.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the single leg bridge with outstretched leg
Front view: muscles worked by the single leg bridge with outstretched leg. Primary: glutes. Secondary: quads and hamstrings.
Back view: muscles worked by the single leg bridge with outstretched leg. Primary: glutes. Secondary: quads and hamstrings.
Primary Secondary

How to do the single leg bridge with outstretched leg

  1. Step 1: Lie on your back with your knees bent and feet flat on the ground.
  2. Step 2: Extend one leg straight out in front of you.
  3. Step 3: Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
  4. Step 4: Hold for a moment at the top, then slowly lower your hips back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions, then switch legs.

Sets, reps and programming

Suggested sets, reps and rest for the single leg bridge with outstretched leg by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Single Leg Bridge with Outstretched Leg alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.