One-Leg Bridge

Technique

How to perform One-Leg Bridge

1. Lie on your back with your knees bent and one foot flat on the floor and other in the air, arms extended by your ears with palms down and fingers pointing toward your shoulders.
2. Press firmly through your hands and foot as you lift your hips and chest off the ground, straightening your arms and legs in a smooth, continuous motion.
3. Continue driving through your hands and foot until your arms and legs are fully extended and your torso forms a deep arch, squeezing your glutes and hamstrings to support the lift.
4. Keep your head in a neutral position or tuck the chin slightly, maintaining active shoulder depression and a tight core to protect your lower back.
5. Hold the full bridge position for the prescribed duration, breathing steadily and ensuring even extension through your spine.
6. To descend, bend your knees and elbows to lower your torso gently back to the floor in reverse order, maintaining control throughout the movement.

Recommended external demonstration

Watch One-Leg Bridge

Programming relevance

Muscles involved

Primary targets: Erector Spinae, Anterior Deltoid, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.