Hip Exercises
Single Leg Bridge
The single leg bridge is a progression of the glute bridge where one leg does the work. It builds glute and hamstring strength and challenges the trunk to hold the pelvis level, making it valuable for runners and people returning to sport.
What it does
Working one side at a time reveals and corrects side-to-side differences in strength, which matter in running and jumping.
Our physiotherapists use it most often for hamstring strain, hip labral tear and patellar tendonitis, and it features in our sports physiotherapy programmes.
How to do it
- Lie on your back with knees bent and feet flat.
- Straighten one leg in line with the other thigh, or hug that knee to your chest for an easier version.
- Push through the heel of the bent leg and lift the hips.
- Keep the pelvis level; don't let one side drop.
- Hold 3 seconds, lower slowly.
How much
8 to 12 repetitions each leg, 2 to 3 sets, 3 to 4 days a week.
Common mistakes
- Pelvis twisting or dropping on the lifted leg side.
- Arching the back.
Stop and check with us if
- It brings on hamstring cramp or pain at the back of the knee repeatedly.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
When can I progress from a normal bridge?
How do I make it harder?
Calculators that recommend this exercise
Free self-checks that suggest this exercise when your result calls for it.
Related treatments
Sports Physiotherapy
Injury recovery, performance rehab and return-to-play testing for athletes.
Learn more MuscleHamstring Strain
Back-of-thigh tears in sprinting sports. Why eccentric strength work reduces re-injury.
Learn more HipHip Labral Tear
Deep groin pain, clicking or catching in the hip. Most people improve with targeted strength and movement work.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.