One-Leg Bridge

Recommended external demonstration

Watch One-Leg Bridge

1 leg bridge backbend tutorial 😜 back flexibility #backbend #shorts #shortsfeed #gymnastics

Technique

How to perform One-Leg Bridge

1. Lie on your back with one foot planted, the other leg clear of the floor and both palms beside your ears, fingers directed toward the shoulders.
2. Press through the hands and supporting foot to lift the hips and chest into a full bridge.
3. Straighten the elbows as your available arch permits while allowing the supporting knee to remain bent.
4. Keep the free leg lifted and the pelvis steady without requiring both legs to straighten.
5. Maintain active overhead support and breathe steadily during the planned hold, allowing the head to follow the arch rather than forcing the chin down.
6. Bend the supporting knee and elbows to lower under control.
7. Reset on the floor before changing the supporting leg.

Programming relevance

Muscles involved

Primary targets: Erector Spinae.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.