1-Leg Hip Extension or Single Leg Bridge

I’ve always called this exercise a 1-leg hip extension. It turns out many people refer to it as either a single leg hip extension or a single leg bridge.


 
 

Whichever name you prefer, this is an effective exercise to include in your workout routine.

On the one hand, this is a rather simple and easy exercise. You’re on your back, so you can’t fall over and get hurt.

On the other hand, the 1-leg hip extension will challenge your quadriceps and glutes. Also, it’s a core exercise because you’ll need to keep your body from rotating.

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Here are the steps you should follow for a single leg bridge:

  • Lie on your back on your exercise pad.
  • Bend your knees and have your feet flat on the floor.
  • Lift your right leg up, straighten it, and hold it out at about a 45 degree angle.
  • Lift your butt off the mat, raise up, and then slowly lower yourself.
  • Don’t let your glutes touch the mat. Rather, raise yourself up again.
  • Repeat for as many repetitions as you want to do.
  • After a brief rest, repeat with your left leg raised up.

1-Leg Hip Extension Video 1

 
 
 

Single Leg Bridge Video 2

 

This animated video gives you a clear view of the exercise from several different angles.

The computer generated voice does take a little getting used to. 🙂

They conclude their video by suggesting how many repetitions you should aim for.

  • Beginner – 10 repetitions for 3 sets
  • Intermediate – 15 repetitions for 4 sets
  • Advanced – 25 repetitions for 5 sets

As always, you want to have a balance between challenging yourself while being careful to avoid injury.

1-Leg Hip Extension Video 3

 

The personal trainer in this video makes a couple of points that may not have been clear in the first 2 videos.

When you raise yourself off the mat, be sure to keep the pressure in the heel of your foot. Also, for the leg that is raised up, keep your toe pointed. That will give more engagement for that quad.

Shlomo Skinner
 

I'm the one who writes most of the posts here at Fitnessator. I'm a former US Marine trying to stay in shape. I enjoy using different fitness equipment as well as body weight exercises and eating lots of healthy greens.