Suspension Trainer Single-Leg Bridge

Body region

• Glutes
• Legs

Muscles

Main

• Gluteus Maximus
• Gluteus Medius

Helps

• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Rectus Abdominis
• External Oblique
• Internal Oblique
• Transversus Abdominis

Equipment

• Suspension Trainer

Technique

1. Set the straps to about knee height and lie on your back with one heel in a foot cradle.
2. Lift the other leg off the floor, either straight toward the ceiling or bent with the knee over the hip.
3. Press the heel into the cradle and lift your hips into a bridge.
4. Keep the hips level and squeeze the glute at the top.
5. Lower slowly, complete the reps and switch legs.

Cues

• Keep the hips square and level.
• Press the arms into the floor for stability.
• Start with two legs if one is too difficult.

Common mistakes

• Letting the hips rotate or drop.
• Over-arching the lower back.
• Letting the straps swing.

Alternatives

• Suspension Trainer Hip Bridge
• Single-Leg Glute Bridge