Supported Bridge with Single-Leg Extension

BeginnerPsoas & Hip Flexors Pelvic NeutralizationModerate

120s 2 reps

A bridge variation extending one leg skyward to lengthen the front of the extended-leg hip while the hips stay lifted.

Focus: Hip-flexor lengthening with the hips liftedEquipment: Yoga block (optional, under sacrum)

How to perform

Lie on your back, knees bent, feet hip-width and close to the hips. Press through the feet and lift the hips into a bridge. Once steady, straighten one leg and reach it toward the ceiling, keeping the hips level. Hold, then lower the leg, switch sides, and rest.

Breathing

Inhale to lift and lengthen; exhale to keep the hips steady as the leg extends.

Benefits

Combines gentle back-body activation with front-of-hip lengthening.

Anatomical focus

GlutealsHamstringsPsoas Major

Keep the hips level as the leg extends; avoid dumping weight into the lower back.

Precautions

Keep the hips level. Use a block under the sacrum to rest if needed. Stop if you feel pain.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.