Puente de glúteos a una pierna (sin equipo)

Male

Single Leg Bridge with Outstretched Leg

Muscles involved

Even though it relies purely on your bodyweight, the single leg bridge with outstretched leg is a game changer for pelvic stability and single-leg strength. By driving your hips up through one foot while keeping the opposite leg straight in the air, you force your glutes to isolate and stabilize every rep. This intense unilateral work transfers directly to real-world athletic performance. You will gain stronger pelvic control, which translates into more powerful sprinting, smoother changes of direction, and better balance overall. Incorporating this bodyweight movement into your routine helps fix hidden muscular asymmetries, protecting your lower back while turning your glutes into a reliable power generator.

How to do it

1. Lie on your back with one knee bent and foot flat, and the other leg straight and extended. 2. Press through the heel of the supporting foot to elevate your hips until you form a straight line with your body. 3. Contract your glutes and abdomen in the top position, keeping the elevated leg aligned. 4. Lower in a controlled manner to the starting position and repeat before changing legs.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep the elevated leg fully extended. - Avoid excessively arching your lower back when going up. - Contract your glutes and abdomen when reaching the top position.