Reverse Bridge Hold with One Leg Lift
The reverse bridge hold with one leg lift is a bodyweight exercise that holds a reverse bridge position while raising one leg to increase the glute and core challenge. The single-leg variation demands greater hip stability and glute strength to maintain level hips.
How to do it
- Sit on the floor with your hands behind your hips, fingers pointing forward.
- Press through your hands and feet to lift your hips into a reverse tabletop position.
- Hold the bridge, then lift one leg straight up toward the ceiling.
- Keep your hips level throughout the single-leg hold.
- Lower the leg, then switch sides and repeat.
Form cues
- Press through your full foot and palms to lift.
- Keep your hips level as you raise one leg.
- Engage your glutes and core to prevent sagging.
- Look up toward the ceiling to keep your neck neutral.
Breathing: Inhale to set up and hold, exhale steadily as you lift your leg and maintain the bridge position.
Common mistakes
- Letting your hips drop toward the floor, which reduces glute activation and strains the lower back.
- Rushing the leg lift, which causes your torso and hips to wobble and lose stability.
- Placing hands too far back, which places excessive stress on the shoulder joints.
Muscles worked
Primary: glutes. Secondary: hamstrings, abs, lower back.
Suggested sets & reps
Get fitter
3 sets × 20 seconds hold per leg, rest 60 seconds
Lose weight
3 sets × 20–30 seconds per leg, rest 45 seconds
Build muscle
3–4 sets × 10–15 repetitions per side, rest 60 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel wrist or shoulder discomfort, ease off or adjust your hand placement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back instead of my glutes?
Try lowering your hips slightly and focus on squeezing your glutes before lifting your leg.
How often can I practice this exercise?
You can safely include this 2 to 3 times per week as part of your home strength routine.
Where should my hands point during the hold?
Keep your fingers pointing forward toward your feet to protect your wrists and shoulders.