Exercise guide · Pilates

Pilates Single Leg Bridge

Single Leg Bridge is a Pilates mat exercise that builds glute and hamstring strength while challenging pelvic stability. You lift your hips into a bridge, extend one leg toward the ceiling, and lower and lift the hips with control.

Targets: Glutes
Equipment: Mat (Pilates)
Type: Compound

Step by step

How to do the Pilates Single Leg Bridge

Lie on your back on a mat, knees bent, feet flat hip-width apart, arms at your sides.
Brace your core and press through both feet to lift your hips until your body forms a straight line from shoulders to knees.
Extend one leg straight up toward the ceiling, keeping hips level and knees aligned.
Lower your hips a few inches toward the floor without touching down, then lift back to bridge height.
Complete reps on one leg, then switch legs and repeat.
Lower your hips with control to finish.

Form cues

Press through the heel of the supporting foot
Keep hips level—don't let one side drop
Lengthen through the raised leg
Soft chest, shoulders relaxed on the mat

Common mistakes

Hips sagging or twisting when the leg lifts
Pushing through the toes instead of the heel
Overarching the lower back at the top
Dropping the hips too fast or bouncing

Muscles worked

Primary

Glutes

Secondary

Hamstrings

Safety: Skip or reduce range if you feel sharp lower back pain. Keep the movement small until you can stay stable.

Alternatives

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