Staggered-stance bridge (offset bridge)

A glute bridge with one foot half a step closer than the other, so the nearer leg does most of the lifting: the step between two-leg and one-leg bridges.

Bridge family

Staggered-stance bridge (offset bridge)

Standard option

A glute bridge with one foot half a step closer than the other, so the nearer leg does most of the lifting: the step between two-leg and one-leg bridges.

DemandEasy

Equipment requiredFloor space

Muscle focusGlutes · Hamstrings · Hip abductors · Abs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with your knees bent, feet flat and hip-width apart.
Slide the working foot back half a step toward your bottom and move the other forward so only its heel rests on the floor.
Breathe out and lift your hips until shoulders, hips and knees are in line, pushing mainly through the working heel.
Keep the pelvis level, with neither side dropping, and pause for 2 seconds.
Lower slowly over about 3 seconds. Finish the set, then switch sides.

Form cues

Push through the heel of the nearer foot.
Keep the knees pointing over the feet.
Avoid: the lighter side of the pelvis dipping, or arching the low back at the top.

Practice and cautions

5 slow repetitions each side once a day, building to 2 sets of 5 to 10 at a somewhat hard effort, as in the LEAP trial programme.

If pain on the outside of the hip increases during the lift, shorten the range and check the knees are not drifting inward. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Glutes, Hamstrings. Also: Hip abductors, Abs.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Pain guides that use it

Part of a staged plan, with when to get help first.

Similar moves

Glute bridge demonstrated on the 3D figure

3D demoGlute bridgeBeginner · No equipment

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Slider hamstring curl demonstrated on the 3D figure

3D demoSlider hamstring curlIntermediate · No equipment

Barbell good morning demonstrated on the 3D figure

3D demoBarbell good morningIntermediate · A barbell

Kettlebell swing demonstrated on the 3D figure

3D demoKettlebell swingIntermediate · A kettlebell

Physioball Hip Bridge demonstrated on the 3D figure

3D demoPhysioball Hip BridgeBeginner · Exercise ball

Browse more

Questions people ask

What muscles does the Staggered-stance bridge (offset bridge) work?

Mainly the glutes and hamstrings, with help from the hip abductors and abs.

What equipment do I need for the Staggered-stance bridge (offset bridge)?

No equipment: your body weight and a little floor space.

Is the Staggered-stance bridge (offset bridge) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Glute kickback (quadruped hip extension).

What is an easier alternative to the Staggered-stance bridge (offset bridge)?

Try the Pelvic tilt into bridge. Both are written steps in the same progression.

How do I make the Staggered-stance bridge (offset bridge) harder?

Progress to the Glute kickback (quadruped hip extension), or add load, range or slower lowering once your form is solid.