Back to exercises

Single-Leg Hip Raise

More demanding glute bridge variation on one leg for greater stability and strength.

• ID: e3b7c55a
• Discipline: strength-training
• Level: Intermediate
• Symmetry: Asymmetric
• Equipment: mat

Goal

Strengthen glutes and hamstrings unilaterally and improve pelvic stability.

Step-by-step guide

1. Lie on your back with both knees bent, feet flat on the mat.
2. Extend one leg straight out, foot flexed.
3. Brace your core and drive through the planted heel.
4. Lift the hips until body and thigh form a straight line.
5. Keep the hips level and avoid tilting to either side.
6. Lower the hips in a controlled way until almost touching the mat.
7. Complete all reps on one side, then switch.

Breathing cues

• Exhale as you lift.
• Inhale as you lower.

Common mistakes

• Letting the hips tilt to one side when lifting.
• Hyperextending the lower back.

Recommended volume

2 to 3 sets of 8 to 12 repetitions per side.