Instructions

1

Lie flat on your back on a mat or floor with legs extended, arms at sides with palms down for support, head and shoulders relaxed on the surface

2

Engage your core by drawing your navel toward your spine, keep one leg bent with foot flat on floor for stability, prepare to lift the opposite leg

3

Lower the raised leg slowly toward the floor in a controlled manner without allowing the heel to touch the ground, maintaining tension in the quadriceps throughout the lowering phase

4

Press through the quadriceps to raise the straightened leg back up to the starting height, achieving full hip flexion while keeping the lower back neutral against the floor

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESIliopsoas, Rectus Abdominis, Tensor Fasciae Latae

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Single Straight Leg Glute Bridge Hold because it challenges the Quadriceps through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Hips region.

Benefits

Significantly enhances the structural integrity and power of the Quadriceps.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Quadriceps and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Iliopsoas, Rectus Abdominis, Tensor Fasciae Latae to maintain control of the Body weight.

Beginner Tips

If you are new to the Single Straight Leg Glute Bridge Hold , focus on mastering the movement pattern with zero weight before adding Body weight.

Single Straight Leg Glute Bridge Hold