Intermediate

One-Legged Bridge Pose

One-Legged Bridge lifts the hips into a gentle backbend while one leg reaches up, so the supporting glute and hamstrings work hard to hold the pelvis level. It strengthens hip extension and opens the front of the hips and chest. Use it to build toward One-Legged Wheel or as a controlled glute activation and backbend prep.

Equipment
Body Weight
Body part
Back, Glutes
Type
Strength, Yoga
Muscles worked
Target
Gluteus Maximus, Erector Spinae
Secondary
Biceps Femoris, Semitendinosus
Tertiary
Rectus Femoris, Upper Rectus Abdominals

How to do it

  1. 1

    Lie on your back with knees bent and feet flat, hip-width, close to the hips.

  2. 2

    Press the feet down and lift the hips into Bridge, rolling the shoulders under the back.

  3. 3

    Keep the hips high and even as you extend one leg straight up toward the ceiling.

  4. 4

    Press the standing foot down firmly to keep the pelvis from dipping on the lifted side.

  5. 5

    Hold for three to five breaths, then lower the extended foot back to the mat.

  6. 6

    Lower the hips with control and repeat on the other leg.

Tips

  • Keep both hip points level; do not let the raised-leg hip drop toward the floor.
  • Drive through the whole standing foot, especially the heel, to load the glute and hamstring.
  • Keep the neck neutral and still; never turn the head while the hips are lifted.
  • Lower one vertebra at a time on the way down to keep the lumbar spine happy.

Variations

Common mistakes

  • The extended leg gets used as a lever to hoist the hips higher, so the height comes from swinging the leg rather than from the standing glute.
  • The standing foot slides further from the hips once the other leg lifts, and the hamstring takes over until it cramps.
  • The hips sink an inch or two during the hold and nobody notices, because all the attention is on the foot pointing at the ceiling.
  • Speed climbs on the second side since the first one already tired you, but the reps that count on this one are the slow ones.
  • The hips collapse to the floor the instant the lifted foot comes down, when the order is the reverse: the foot lands, the hips stay high, then the spine lowers.

Frequently asked

How many reps of the One-Legged Bridge Pose should you do when you are new to the exercise?
Either two to three holds of five breaths per side, or two to three sets of six to eight slow lifts per side if you want it as a strength drill. Start on the side that feels weaker and match the number exactly on the other. Move on only when the pelvis stays level for the whole set, since a dipping hip means the standing glute is not yet ready.
How do I make the One-Legged Bridge Pose easier or harder?
For an easier version, keep the toes of the lifted leg resting on the floor as a kickstand, or bend the raised knee toward the chest instead of extending the leg straight up. To make it harder, place the standing foot on a low step so the hips travel through more range, hold at the top for five slow breaths, or add a slow three-count lowering on every rep.
What does the One-Legged Bridge Pose train, and when should I skip it?
It strengthens hip extension one side at a time while the pelvis resists dropping, so it exposes left-right differences and prepares you for deeper backbends like One-Legged Wheel. It is a poor choice if the two-legged bridge still lets your hips sag, and a poor choice when your hamstrings are cramping from earlier work, since they take a large share of the load here. Keep the head still while the hips are up.

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