Single-Leg Bridge with Hip Flexion
The single-leg floor bridge that pairs each lift of the hips with a knee drive: the free knee comes up toward the chest as the working hip extends.
How to do it
Setup
On your back, one foot planted under the knee, the other leg long on the floor, arms at the sides.
Steps
- Drive the hips up on the planted foot as the free knee rises toward the chest.
- Hold the top, hips level, free thigh vertical.
- Lower the hips and the free leg together; finish the side, switch.
Common mistakes
Pelvis dropping on the free-leg side: keep the hips level at the top. Pushing through the toes: the heel drives the bridge. Free knee flopping out to the side: it rises straight toward the chest.
Breathing
Exhale driving up, inhale lowering.
