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Technique

  1. Lie on your back and pull one knee firmly against your chest.
  2. Place the other foot flat on the ground near your buttocks.
  3. Push through the heel to lift your hips as high as possible without arching the back.

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Form tips

  • Squeeze your knee tightly to your chest to lock the lumbar spine.
  • Do not arch your back as you lift the pelvis.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Spine

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Biceps femoris (short)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkextension
Kneeflexion
Hipextension
trains stretches
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One-leg glute bridge

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Dolphin kicks

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Supine arch body hold

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Glute bridge

Beginner
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One-leg supine arch body hold

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.