Unilateral isometric bridge exercise targeting the glutes, hamstrings, and core stability by holding a single-leg bridge position.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the glutes and hamstrings.
- Improves core and pelvic stability.
- Enhances unilateral balance and coordination.
- Helps correct muscle imbalances between legs.
- Great activation exercise before lower body workouts.
How to perform
- Lie on your back with your knees bent and feet flat on the floor.
- Extend one leg forward while keeping the thighs aligned.
- Drive through the heel of the grounded leg to lift the hips.
- Maintain a straight line from shoulders to hips to knee.
- Squeeze the glutes and keep the core braced throughout the hold.
- Lower under control and switch sides.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Primary