Isometric Glute Bridge Single Leg Raises
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
- Lie on your back with knees bent, feet flat on the floor, and arms at your sides.
- Drive through both heels to lift the hips into a full bridge (hips extended, glutes squeezed).
- While holding the bridge, lift your right foot off the floor, extending the right knee until the leg is straight (or close to it).
- Hold for 2–3 seconds, then lower the right foot back to the floor.
- Repeat with the left leg.
- 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
Tip
If the hips drop significantly when you lift a foot, hold the double-leg bridge for longer before progressing to single-leg raises. Build the base strength first.
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
- Beginner: Double-leg bridge hold (no leg raises) for 20–30 seconds.
- Intermediate: Alternating leg raises with a 3-second hold.
- Advanced: Extend the raised leg fully and hold for 5 seconds; add a resistance band around the thighs.