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Also known as: Single-leg glute bridge, One-leg glute-ham raise, One-leg short bridge.

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Technique

  1. Lie down on your back, with one leg bent and the other leg straight up in the air.
  2. Push on your foot and activate your Glutes to lift your hips up as high as possible.
  3. The working foot stays flat on the ground.
  4. Slowly come back down and repeat.
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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Progressions

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Rings glute bridge bent legs

Novice
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One-leg elevated glute bridge

Novice

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Regressions

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Glute bridge

Beginner
e17z

Cook bridge

Novice
e1bc

Dolphin kicks

Novice
e0oy

Supine arch body hold

Novice
e17y

One-leg supine arch body hold

Intermediate
e0hx

High bridge rotation

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.