Procaryote
Knee · Strengthening

Single-leg Glute Bridge with Semi-extended Leg

Single-leg glute bridge with semi-extended leg, 3 sets, 8 repetitions per leg, hold 2 seconds at the top

Illustration of the Single-leg Glute Bridge with Semi-extended Leg exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Hold: 2 seconds at the top position

Description: Lie on your back, one leg bent on the ground and the other leg semi-extended lifted. Slowly lift the pelvis by contracting the glutes until your body forms a straight line from shoulders to knee, then hold the position for 2 seconds before gently lowering down.

Tips: Keep your back straight and avoid excessive arching of the spine. Control the movement to maximize muscle strengthening.

Progression: Gradually increase the number of repetitions or the duration of the hold when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Lying on back, one leg bent, the other semi-extended lifted
Clinical goal
Strengthen muscles around the knee and glutes
Also known as
single-leg glute bridge, hip lift with extended leg, unilateral glute bridge

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Single-leg Isometric PressSingle-leg isometric press, 3 sets, hold 10 seconds per leg Single-leg Isometric Spanish SquatSingle-leg isometric Spanish squat, 3 sets, hold 20 seconds per leg, with strap or band Single-leg Isometric SquatSingle-leg isometric squat, 3 sets, hold for 20 seconds per leg Single-leg Jump SquatSingle-leg jump squat, 3 sets, 6 repetitions per leg, 60 seconds rest between sets Single-leg Knee Extension in StandingSingle-leg knee extension, 3 sets, 10 repetitions per leg Single-leg press on Swiss BallSingle-leg press on Swiss Ball, 3 sets, 10 repetitions per leg Single-leg Spanish squat with elastic bandSingle-leg Spanish squat, 3 sets, 8 repetitions per leg, tempo 3-1-3, using a strong elastic band around the knees Single-leg squat on a 25° inclined planeSingle-leg decline squat, 3 sets, 8 repetitions per leg, inclined plane at 25°, controlled movement

See all knee exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.