Single-Leg Hip Bridge (Straight Leg)
The single-leg floor bridge with the free leg held straight up toward the ceiling, so it cannot swing to help the lift.
How to do it
Setup
On your back, one foot planted under the knee, the other leg straight up toward the ceiling, arms flat.
Steps
- Push the planted heel down and lift the hips level with the knee.
- Keep the raised leg vertical as the hips rise.
- Lower the hips with control; finish the leg, then switch.
Common mistakes
Raised leg drifting toward the face: keep it vertical, the hip stays open. Pelvis tilting to the free side: level hips. Pushing off the shoulders and neck: the planted heel drives.
Breathing
Exhale driving, inhale lowering.
