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Single Leg Hip Bridge (straight leg)

Single Leg Hip Bridge (straight leg)

The Single Leg Hip Bridge (straight leg) is a fantastic exercise for targeting your glutes and hamstrings while also engaging your core. This exercise primarily focuses on unilateral hip extension and enhances your hip stability. As the name suggests, you will perform a hip bridge movement with one leg held straight in the air, intensifying the workload on the opposite leg. By lifting your hips off the ground and keeping one leg extended, you activate the muscles in your lifted leg to maintain balance and stability. This unilateral movement helps identify and correct any imbalances or weaknesses between your left and right side, enabling you to build better symmetry and strength. Engaging your glutes and hamstrings not only contributes to a sculpted lower body but also aids in improving your athletic performance. These muscles are essential for activities such as running, jumping, and change of direction movements. Strengthening them can provide you with enhanced power, speed, and stability. To maximize the effectiveness of the Single Leg Hip Bridge (straight leg), maintain proper form throughout the exercise. This includes keeping your core tight, hips lifted, and ensuring your extended leg remains in line with your body. Incorporating this exercise into your workout routine can help you achieve a well-rounded lower body strength and stability.

Instructions

  • Lie flat on your back with your arms at your sides and palms facing down.
  • Bend your left knee and keep your right leg straight and lifted off the ground.
  • Engage your core and squeeze your glutes as you lift your hips off the ground, creating a straight line from your shoulders to your left knee.
  • Pause for a moment at the top and focus on keeping your hips level.
  • Lower your hips back down to the starting position in a controlled manner.
  • Repeat the movement for the recommended number of repetitions and then switch legs.

Tips & Tricks

  • Engage your core throughout the entire exercise to maintain stability and proper form.
  • Keep your hips level and aligned with your shoulders throughout the movement.
  • Focus on driving through the heel of your foot to activate the glutes and hamstrings.
  • Avoid using momentum and rely on your muscles for the entire range of motion.
  • Make sure to keep your neck relaxed and avoid straining it during the exercise.
  • Control the movement both on the way up and on the way down to maximize muscle activation.
  • If you have difficulty maintaining balance, place your arms out to the sides for stability.
  • Inhale during the lowering phase and exhale during the lifting phase to optimize breathing.
  • Start with a range of motion that feels comfortable and gradually increase it as your strength improves.
  • Remember to warm up your muscles before performing this exercise to prevent injuries.

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