📖 Static demo — read-only snapshot

You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:

  • Global search (sidebar) is disabled — it queries the API.
  • The JSON API and the API “Try it” playgroundaren’t included.
  • FHIR resources are build-time snapshots served as static files, not the live /api/exercises/<slug>/fhir route.
  • The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.

Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.

Single-Leg Glute Bridge

Draftstrength50%intermediate⬤ expert-opinion evidence
Evidence chain View FHIR resource(snapshot)movements → muscles → citations · and the interoperable FHIR form · served as a static snapshot here, not the live API route

Why Include This

Roughly doubles the hip-extension demand of a two-leg bridge without adding external load, and introduces a frontal-plane pelvic-control requirement that the bilateral version does not test.

Evidence basis: expert-opinion

Positions & Range of Motion

Start
supine, one knee bent with the foot flat, the other leg extended in line with the thigh, arms at the sides
End
hips lifted so shoulders, hips and the stance knee form a line, pelvis level side to side
Range of Motion
full available hip extension from the floor

How to Perform

Bridge performed with one leg extended, so a single hip extends against the full weight of the pelvis and trunk while the pelvis is held level in the frontal plane.

Watch on YouTube↗

Opens a YouTube search for “Single-Leg Glute Bridge”

Equipment:exercise mat (optional)
Starting position: supine

Coaching Cues

  1. 1

    Keep your hip bones level as you lift — imagine balancing a glass of water on your pelvis

    (verbal)
  2. 2

    Drive through the heel of the standing foot

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×8–12 per side, 2–3×/week (consensus programming, not RCT-derived)

Muscles Involved (6)

Primary Movers

Gluteus Maximus

Secondary Movers

Hamstrings (Group)— Cramping here usually means the glutes are underworking, not that the hamstrings are weak.

Stabilizers

Gluteus Medius— Prevents pelvic drop on the unsupported side.
Quadratus Lumborum
Erector Spinae Group
Transversus Abdominis

Easier Variations ↓

1

Bridge

Regress to Bridge.

Harder Variations ↑

1

Hip Thrust

Progress to Hip Thrust.

Target Movements (1)

Hip ExtensionHip Joint (Coxofemoral)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Squat to StandWalkingStair Climbing

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Single-Leg StrengthperformanceImprove Posterior-Chain Strengthperformance

Research Notes

claude-researched 2026-08 (bodyweight ladders). Rung ordering is community consensus, not trial evidence — see source bodyweight-progression-consensus-2026. EMG and RCT sourcing pending.

Evidence Sources (1)