Knee-Hug Single-Leg Bridge

0.0s / 6.5s

Working now

Glutes
15%
Hamstrings
12%
Gluteus Medius
10%
Trans. Abdominis
20%
Hip Flexors
10%

Trans. Abdominis 20% — deep, not shown on the figure

Sets

2–3

Reps

8 each side

Hold

2 sec at the top

Rest

60 sec

▶ Guided session · 2–3 × 8 each side

The hug is the point: it locks the pelvis tucked, so any height you get is honest stance-hip extension.