Exercise
SINGLE LEG HANGING HAMSTRING BRIDGE
Form cues
About
A single-leg glute bridge with the foot elevated on a hanging bar or suspension trainer, combining hamstring activation with unstable hip extension.
Instructions
Step-by-step technique
Establish your starting grip
Grasp the overhead bar firmly with your hands spaced slightly wider than shoulder-width apart. Hang directly beneath the bar with your arms fully extended, keeping your core braced and your shoulders packed away from your ears to ensure a stable foundation.
active shouldersPosition your elevated heel
Place the heel of one foot onto the hanging bar or suspension trainer platform directly behind your vertical position. Keep your non-working leg bent or extended in the air, ensuring your working heel is placed firmly to prevent slippage during the movement.
heel lockedInitiate the hip drive
Drive your working heel forcefully into the platform to begin elevating your hips toward the ceiling. Focus on generating power through your posterior chain by simultaneously contracting your glutes and hamstrings to lift your torso upward.
drive through heelAchieve peak hip extension
Continue raising your hips until your body forms a perfectly straight line from your head to your working heel. Maintain this top position for a brief pause to maximize muscle activation while keeping your core tight to prevent lower back arching.
squeeze your glutesExecute the controlled descent
Lower your hips back to the starting hanging position in a slow, controlled manner while maintaining constant tension on the hamstring. Perform all required repetitions on one leg before switching to the opposite side to maintain bilateral balance.
control the tempoCommon mistakes
What goes wrong — and why
Hips dropping on the free side
Lateral hip drop indicates weak hip abductors on the working side.
Drive both hips level to the sky at the top of each rep.
Pushing with arms
Pressing the hands into the floor reduces glute and hamstring engagement.
Keep the arms relaxed at the sides and let the posterior chain do the work.
Limited hip extension height
Not reaching full hip extension reduces hamstring and glute recruitment.
Drive hips as high as possible at the top and squeeze the glute of the working leg.
Variations · Progressions · Regressions
Adaptations for every level
Single-Leg Glute Bridge (floor)
Perform on the floor for a stable baseline before adding instability.
TRX Single-Leg Hip Bridge
Use a TRX strap under the foot for controlled instability.
Single-Leg Nordic Curl
Advance to a Nordic hamstring curl for maximum hamstring strength.