This variation of the glute bridge adds alternating single-leg raises while maintaining the bridge position. It builds unilateral hamstring and glute strength while challenging pelvic stability — a common weakness in hamstring injury rehab.

Setup

  1. Lie on your back with knees bent, feet flat on the floor, and arms at your sides.
  2. Drive through both heels to lift the hips into a full bridge (hips extended, glutes squeezed).
  3. While holding the bridge, lift your right foot off the floor, extending the right knee until the leg is straight (or close to it).
  4. Hold for 2–3 seconds, then lower the right foot back to the floor.
  5. Repeat with the left leg.
  6. Alternate for 6–8 reps per side, keeping the hips level throughout.

Coaching Cues

What to feel:

  • The standing-side hamstring and glute working hard to hold the bridge while the other leg lifts
  • Core engagement to prevent the hips from rotating or dropping

Common mistakes:

  • Letting the hips drop or twist when one foot lifts — keep them level and steady
  • Rushing the leg raises — use a slow, controlled tempo
  • Not fully extending the hips in the bridge before lifting a leg

Video and animated demos coming soon.

Programming

Parameter Recommendation
Reps 6–8 per side (alternating)
Hold 2–3 seconds per leg raise
Sets 2–3
Frequency 3–4 times per week
When to do it Hamstring rehab routine, lower body focus

Progressions

  1. Beginner: Double-leg bridge hold (no leg raises) for 20–30 seconds.
  2. Intermediate: Alternating leg raises with a 3-second hold.
  3. Advanced: Extend the raised leg fully and hold for 5 seconds; add a resistance band around the thighs.