One Leg Bridge
Expert Advice
Press through your heel to engage your glutes and hamstrings more effectively, and keep your hips level throughout the exercise.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor.
- Extend one leg out straight.
- Push through your heel on the ground, lifting your hips towards the ceiling.
- Hold the lifted position for a few seconds, then lower your hips back down.
- Repeat for the desired number of reps before switching to the other leg.
Track One Leg Bridge in FitAI
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Muscles Worked
One Leg Bridge primarily targets the Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes30%
Abs30%
Secondary
Shoulders10%
Hamstrings15%
Quads15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does One Leg Bridge work?
One Leg Bridge primarily targets the Glutes, Abs. Secondary muscles involved include Shoulders, Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for One Leg Bridge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is One Leg Bridge suitable for beginners?
Yes, One Leg Bridge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
