Strength · Level 2
Single-leg bridge
Bridge with one leg straight in the air; demands pelvic stability.
- Suggested dose
- 3 × 10 rep per side · 45s rest
- Equipment
- No equipment · or · Mat
- Works
- Glutes, Hamstrings, Abs
- Pattern
- Hip hinge
How to do it
- From the bridge position, straighten one leg.
- Lift your hips with the other without the pelvis tilting.
- Lower under control.
Key points
- Level pelvis
- Heel pushes the floor
Common mistakes
- Pelvis dropping on the free-leg side
Why it helps your tennis
Hip stability for single-leg stances.
Related exercises
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Romanian deadliftHip hinge with weights, sliding along the thighs with a neutral back.
- Single-leg deadliftSingle-leg hinge holding the weight in the opposite hand.