Legs · Bodyweight
Single Leg Bridge Pose
How to do the single leg bridge pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Lie on your back with one foot flat on the floor and the other leg extended toward the ceiling or held straight out. Press through your planted foot to lift your hips into a bridge, keeping them level, then hold or lower with control. Keep the lifted leg in line with your torso and squeeze your glute at the top.
- 1Drive through your planted heel and feel that glute power the lift
- 2Keep your hips level and core braced through the hold
- 3Move deliberately rather than relying on momentum
Common mistakes
- Don't let the hip of the lifted leg drop or twist
- Don't let your lower back arch to fake more height
- Don't hold your breath or strain your neck
Muscles worked
The single leg bridge pose mainly works the glutes, with the hamstrings, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the single leg bridge pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.