One-Legged Bridge

The lifted leg tries to pull the pelvis with it. The glute and hamstring on the standing side have to hold the pelvis level, and the hip flexor of the lifted leg has to lengthen while the leg stays active. The pose is a lesson in single-leg stability, not just a backbend.

To strengthen the glutes and hamstrings of the standing leg while keeping the pelvis level and the spine long.

1. 1Lie on the back in Bridge Pose, feet hip-width apart.
2. 2Press through both feet to lift the hips and hold.
3. 3Shift the weight into the right foot and lift the left leg, knee bent or straight.
4. 4Keep the hips level and avoid dropping the lifted side.
5. 5Hold for 3 to 5 breaths.
6. 6Lower the leg, rest, and repeat on the other side.

Instead of searching for the “correct” position, notice:

• •Hips level with both hip points facing the ceiling.
• •Standing knee tracks over the second toe.
• •Neck relaxed with the head in neutral.
• •Shoulders stay grounded and the arms press into the floor.

Keep breathing through the lift. If the breath is held, bring the foot back down and reset.

The pelvis shows the effort. A dropping hip on the lifted side means the standing glute is tiring. A hamstring cramp is common and means the pose should be released at once.

Reflect after practising:

• •Keep the lifted knee bent and the foot near the standing knee.
• •Come down the moment your hips start to drop.
• •Place a block under the sacrum if you need rest between lifts.

Rather than mistakes, you may notice:

• •Practise holding Bridge Pose steadily for several breaths first.
• •Try small marches before lifting the leg fully.
• •Rest the lifted foot on a block when needed.

• •Lifted knee bent.
• •Block under the sacrum for support.
• •Single-leg hover with the foot just off the floor.

• ✓Lower the leg and the hips with control.
• ✓Hug the knees to the chest and rock gently.
• ✓Repeat on the other side.