Single-Leg Bridge Hold

Difficulty

Intermediate

Position

Floor

Type

Isometrics

Sides

Both sides

Hold time

30–60 s per set in our routines

How to do the Single-Leg Bridge Hold

1. Lie on your back with knees bent, feet hip-width apart, and arms along your sides.
2. Press through your heels to lift hips up, creating a straight line from knees to shoulders.
3. Keeping hips level, extend one leg straight out so the thighs stay parallel.
4. Hold the position while breathing steadily, then switch legs halfway through the set.

Tips

• Drive the grounded heel into the floor to keep the hips lifted.
• Imagine balancing a glass of water on your pelvis to avoid dropping the lifted side.

Adjustments

• Lift the working foot only a few inches or keep a bend in the raised leg if needed.

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