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Single Leg Bridge Exercise Video

A strengthening exercise for the gluteal and hamstring muscle groups. Excellent exercise for team sports (football, rugby, hockey, netball), tennis and running. Also helpful for those with hip or knee problems.

Video Transcription

To perform the single leg bridge lie flat on the floor, with your knees bent and your arms by your side. Lift the opposite foot towards the ceiling, whilst holding your knee directly above your hip. To begin, lift your bottom up from the floor by pushing through your weight-bearing heel. Imagine a line between your hips which you try to keep level as you lift your bottom from the floor.

Only lift your bottom up as far as feels comfortable, as to avoid causing strain on your hips or lower back. This exercise can be made more difficult by crossing your arms on your chest. If you bring your feet closer towards your bottom, this will bias your gluteal muscles. Alternatively if you move your feet away from you bottom, this will target your hamstring muscles.


Our website contains general physiotherapy information. This information is not advice and should not be treated as such. The physiotherapy information on our website is provided without any representations or warranties, express or implied.

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