Low Back and SI Joint, Phase 4 · Exercise 1 of 4 LB-4 #1

Single-Leg Glute Bridge

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Advanced glute and pelvic stability

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 8 reps each side with 3-second hold

You needA mat or carpeted floor

Demonstration video: How to Do a Single Leg Bridge Exercise | MedBridge (Medbridge). Follow the steps on this page if the video differs.

Photos

Single-Leg Glute Bridge: Start: hips down, one leg lifted — Start: hips down, one leg lifted

Single-Leg Glute Bridge: Bridge: hips lifted, pressing through the heel — Bridge: hips lifted, pressing through the heel

Why it helps

Lifting one leg makes the working hip do twice the work. This builds the kind of single-leg pelvic stability you need for walking, climbing stairs, and any side-to-side task.

How to do it

Lie on your back, knees bent, feet flat about hip-width apart.
Lift one knee toward your chest. Hold it there with your hands lightly, or let it stay up on its own.
Press through the heel of the foot still on the floor and lift your hips into a bridge.
Lift only until your body forms a straight line from shoulder to knee. Keep your hips level (do not let the lifted-leg side drop).
Hold 3 seconds. Slowly lower. Do 8 reps, then switch.

Too hard? Try this

Keep both feet on the floor like Phase 2 and 3 bridges. Build up to single-leg over the phase.

Too easy? Try this

Hold 5 seconds at the top. Or do them with the foot on a low step.

Common mistakes

The lifted-leg side hip drops.
You arch your low back to lift higher.
You push too high.

You should feel

Strong work in the working buttock.
Hips level, not tilting.

You should not feel

Sharp low back pain.
Cramp in the back of the thigh.

Stop right away if

Sharp low back pain.
Pain shooting down a leg.
Hip joint pain that does not stop.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program