How to do Bridge Leg Lift
On the floorHoldBoth sidesAdvanced
Bridge Leg Lift is a on the floor stretch for your hips, hamstrings and quadriceps. Do it on one side, then switch.
Step by step
- 1Lie on your back with your knees bent and feet flat.
- 2Engage your core and glutes.
- 3Lift your hips to form a straight line from knees to shoulders.
- 4Slowly extend one leg straight, keeping the other foot on the floor.
- 5Press your palms and shoulders into the ground.
- 6Hold the position.
What you should feel
Press gently through your left foot.
Form tips
- Keep your hips level. Avoid dropping the side of the lifted leg. Ensure the grounded foot stays firmly on the floor.
- Let your shoulders rest on the floor.
- Feel your left glute quietly working.
Make it easier
If your back needs a gentler day, keep both feet down in a simple bridge.
Coming out of it
Bring your right foot down… then slowly lower your back to the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Bridge Leg Lift with a coach
In BendEase, a voice coach talks you into Bridge Leg Lift, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your hips and hamstrings.
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