Legs · Bodyweight
Single Leg Hamstring Bridge
How to do the single leg hamstring bridge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Lie on your back with one foot planted close to your glutes and the other leg extended out straight. Push through the planted heel to lift your hips, keeping the extended leg in line with your torso. Squeeze at the top, then lower under control. Finish your reps, then switch legs.
- 1The hamstring of the working leg loading as you drive up
- 2Hips lifting level without tilting to one side
- 3A controlled, deliberate descent rather than a drop
Common mistakes
- Letting the hips sag or rotate toward the planted side
- Pushing through your toes instead of your heel
- Using momentum or arching the lower back to reach the top
Muscles worked
The single leg hamstring bridge mainly works the hamstrings and glutes, with the lower back and lower abs assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- Lower AbsSupport
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the single leg hamstring bridge 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 hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.