Exercises / Hip & gluteal

Single-leg bridge

Strength
Hip & gluteal
Mat

Bridge on one leg; adds a frontal- and transverse-plane stability demand. High gluteal-to-TFL ratio.

Also called unilateral bridge.

Log this in Hazumo

Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.

Start: Supine

Steps

Lie on the back with one knee bent and the other leg straight (or held to the chest).
Lift the hips until level, keeping the pelvis from dropping or rotating.
Lower slowly.

Cues

Pelvis level
Drive through the heel

Common mistakes

Pelvis dropping on the unsupported side
Cramping hamstrings (bring the foot closer)

Used for

Hip extensor weakness
Low back pain
Hamstring strain (later stage)

Evidence (2)

Unilateral bridge had a high gluteal-to-TFL activation index (59).1
Unilateral bridge was among 9 rehabilitation exercises analysed for core, hip and thigh EMG.2

Easier

Bridge (supine hip extension)

Harder

Barbell hip thrust

References (3)

Selkowitz DM, Beneck GJ, Powers CM. J Orthop Sports Phys Ther. 2013;43(2):54-64. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes
Ekstrom RA, Donatelli RA, Carp KC. J Orthop Sports Phys Ther. 2007;37(12):754-762. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises
Okubo Y, Kaneoka K, Imai A, et al. J Orthop Sports Phys Ther. 2010;40(11):743-750. Electromyographic analysis of transversus abdominis and lumbar multifidus using wire electrodes during lumbar stabilization exercises