Legs · Bodyweight
Single Leg Bridge with Outstretched Leg
How to do the single leg bridge with outstretched leg, 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 ground and the other leg extended straight out. Push through your planted heel to lift your hips until your body forms a straight line, keeping the extended leg in line with your torso, then lower under control.
- 1Your glute on the planted side driving the lift
- 2Your hips staying level rather than dropping to one side
- 3Your core braced to hold the extended leg steady
Common mistakes
- Letting the hip on the extended-leg side sag
- Arching your lower back to push higher
- Pushing through your toes instead of your heel
Muscles worked
The single leg bridge with outstretched leg mainly works the glutes, with the hamstrings, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the single leg bridge with outstretched leg 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
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- 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.