Strength Endurance Test: Hip Bridge (DL + SL)

The Hip Bridge Test assesses hip extension endurance, posterior-chain capacity and pelvic control using double-leg or single-leg bridge positions. The single-leg version has stronger research support than the double-leg version because recent work has examined single-leg bridge endurance values, clinician assessment accuracy and gluteal endurance validity. A 2026 study reported preliminary normative single-leg bridge endurance values of approximately 65.2 seconds for the dominant leg and 63.9 seconds for the non-dominant leg in asymptomatic young adults, while earlier gluteal endurance research reported a mean bridging endurance hold time of 81.03 ± 24.79 seconds for the GEM-B bridging endurance measure.  

Introduction

The hip bridge is a simple and practical field assessment that can be used to monitor hip extension endurance, posterior-chain endurance and pelvic control. It is commonly used in fitness, sport, rehabilitation-adjacent exercise settings and performance monitoring because it is easy to set up, requires minimal equipment and can be repeated over time.

The double-leg version is less demanding and may be useful as an entry-level bridge endurance test. The single-leg version is more challenging and provides better side-to-side comparison.

The result should not be interpreted as an isolated glute strength score. Research indicates that bridging tasks can involve the gluteals, hamstrings, trunk muscles and lower-limb stabilisers, and the exact contribution depends on body position and protocol. Lehecka and colleagues reported that gluteal endurance measures, including a bridging endurance measure, demonstrated strong reliability and validity, but the same paper also noted that unilateral bridge positions can involve substantial hamstring activity depending on setup.  

Quick Summary

Test name: Hip Bridge Test
Versions: Double-leg hip bridge, single-leg hip bridge
Category: Hip extension endurance / posterior-chain endurance / pelvic control
Primary score: Time held in seconds or repetitions completed
Best use: Baseline testing, side-to-side comparison, retesting and progress tracking
Key limitation: Published norms are stronger for single-leg bridge endurance than for double-leg bridge endurance, and results are highly protocol dependent.

What Is This Assessment?

The Hip Bridge Test requires the client to lift and maintain the pelvis in a bridge position. In the double-leg version, both feet remain on the ground. In the single-leg version, one leg supports the bridge while the other leg is lifted.

The test may be scored as:

• Timed hold: how long the bridge position can be maintained
• Repetition test: how many valid bridge repetitions can be completed
• Timed repetition test: repetitions completed in a fixed time period

For Measurz article consistency, the preferred protocol should be clearly defined because timed holds and repetition tests should not be compared directly.

Why It Is Used

The Hip Bridge Test may be used to assess:

• Hip extension endurance
• Gluteal endurance contribution
• Posterior-chain endurance
• Pelvic control
• Trunk and lumbopelvic stability
• Side-to-side differences in the single-leg version
• Baseline and retest change
• Progress after endurance or strength training blocks

It is most useful when combined with related findings such as hip range of motion, lower-limb strength, balance, hamstring bridge testing, hop testing and symptoms.

What It Measures

The primary score is:

Time held in seconds or valid repetitions completed, depending on the chosen protocol.

The result may reflect:

• Gluteus maximus endurance
• Gluteus medius contribution
• Hamstring contribution
• Trunk and pelvic control
• Hip extension tolerance
• Body mass influence
• Pain or symptom response
• Familiarisation and motivation
• Ability to maintain hip height and pelvic alignment

It does not directly isolate maximal glute strength, hamstring strength or trunk strength. It is better described as a functional posterior-chain endurance and pelvic control assessment.

Who It Is Useful For

The Hip Bridge Test may be useful for:

• General fitness clients
• Runners
• Field and court sport clients
• Gym and strength-training clients
• Clients completing posterior-chain endurance monitoring
• Professionals wanting a low-equipment baseline test
• Professionals tracking side-to-side differences using a single-leg version

It may not be appropriate if the client cannot tolerate the bridge position, experiences cramping immediately, or cannot maintain a safe testing position.

Equipment Required

• Mat or flat testing surface
• Stopwatch or Measurz stopwatch
• Optional Measurz rep counter for repetition-based versions
• Optional Measurz metronome for cadence-controlled bridge repetitions
• Optional Measurz AR measurement to record foot distance, knee angle or setup position
• Optional inclinometer to monitor pelvic or trunk position
• Optional MAT isometric tools, including Anker, Gripper or Muscle Meter, for related hip extension, knee flexion or lower-limb isometric strength testing
• Measurz platform for recording version, time, reps, side, symptoms, compensations and retest comparison

The Measurz stopwatch is useful for timed holds, while the rep counter and metronome can support repetition-based bridge testing. AR measurement can help document foot position or setup distance so the test is repeated consistently. For a broader profile, MAT isometric tools can be used for related objective strength testing.

Step-by-Step Protocol

Double-Leg Hip Bridge Hold

1. The client lies supine with knees bent and feet flat on the floor.
2. Foot position is standardised and recorded.
3. Arms remain relaxed or crossed, but the same position should be used on retest.
4. The client lifts the hips until the trunk and thighs form a consistent bridge line.
5. Start timing once the correct bridge position is achieved.
6. Stop timing when the client drops below the target hip height, changes foot position, reports intolerable symptoms, cramps significantly or chooses to stop.
7. Record time in seconds and the reason for stopping.

Single-Leg Hip Bridge Hold

1. The client starts in a double-leg bridge setup.
2. One leg is lifted according to the chosen protocol.
3. The pelvis remains level.
4. Start timing once the unsupported leg is lifted and the pelvis is aligned.
5. Stop timing when the pelvis drops, rotates, the lifted leg touches down, symptoms become unacceptable or the client chooses to stop.
6. Test both sides with consistent rest.
7. Record time for each side separately.

Repetition-Based Version

If using repetitions:

1. Select double-leg or single-leg.
2. Define top and bottom positions.
3. Use a metronome if standardising tempo.
4. Count only valid repetitions.
5. Stop when range, alignment, cadence or control fails.

Scoring and Interpretation

Record:

• Version: double-leg or single-leg
• Score type: timed hold, repetitions or timed repetitions
• Time held or repetitions completed
• Side tested for single-leg version
• Dominant and non-dominant side
• Hip height quality
• Pelvic rotation or drop
• Cramping
• Pain or symptoms
• Reason for stopping
• Retest conditions

A higher score generally suggests better bridge endurance, but interpretation should account for setup, knee angle, foot position, hip height, cadence, symptoms and fatigue.

Normative Data, Benchmarks or Reference Values

Single-Leg Bridge Evidence

The strongest current evidence is for the single-leg bridge. Worst and Henderson reported preliminary normative single-leg bridge endurance values of 65.2 seconds for the dominant leg and 63.9 seconds for the non-dominant leg in 77 asymptomatic participants with a mean age of 20.3 years. They also found strong correlations between clinician visual assessment and app-based angle detection for determining form loss.  

Lehecka and colleagues reported mean hold times of 81.03 ± 24.79 seconds for the GEM-B bridging endurance measure and found high intra-rater reliability, high inter-rater reliability and EMG-based evidence of gluteal fatigue during the task.  

A later 2026 correspondence clarified that the 2026 single-leg bridge normative study was not the first to provide relevant normative values, because the GEM-B bridging endurance measure had already provided foundational data in 2021. This matters because future Measurz content should acknowledge both lines of evidence rather than overstating novelty.  

Practical Single-Leg Hip Bridge Guide

Use these as broad field-use ranges only:

• Strong endurance: 80 seconds or more
• Good: 60–79 seconds
• Moderate: 40–59 seconds
• Developing: 20–39 seconds
• Low current endurance profile: under 20 seconds

These values should be interpreted against the exact protocol, age, training background, symptoms and side-to-side comparison.

Practical Double-Leg Hip Bridge Guide

Formal published norms for the exact double-leg bridge hold are limited. Use practical internal benchmarking:

• Strong: 120 seconds or more
• Good: 90–119 seconds
• Moderate: 60–89 seconds
• Developing: 30–59 seconds
• Low current endurance profile: under 30 seconds

These are practical comparison bands, not formal norms.

Reliability and Validity

The evidence base is strongest for single-leg bridge-type endurance testing. The GEM study found high intra-rater reliability, high inter-rater reliability and EMG-based validation of gluteal fatigue for gluteal endurance measures, including GEM-B bridging endurance.  

The 2026 single-leg bridge study reported strong agreement between clinician visual assessment and app-based detection of form loss, supporting the practical use of clinician-observed test termination when standardised criteria are used.  

However, bridge tests should not be overinterpreted as isolated glute tests. The same evidence base highlights that hip bridge tasks can involve multiple muscle groups, and unilateral bridge positions may involve substantial hamstring contribution depending on knee angle and setup.  

Common Errors and Limitations

Common errors include:

• Changing foot distance between tests
• Allowing hip height to drop without stopping the test
• Not recording knee angle
• Not recording whether the test was double-leg or single-leg
• Not recording cramping
• Comparing hold tests with repetition tests
• Allowing pelvic rotation during single-leg testing
• Using inconsistent tempo for repetition tests
• Interpreting the score as isolated glute strength

Practical Applications

The Hip Bridge Test can help professionals:

• Monitor hip extension endurance
• Compare single-leg side-to-side endurance
• Track baseline and retest change
• Observe pelvic control under fatigue
• Combine endurance findings with hip ROM, hamstring bridge testing, calf raise endurance, sit-to-stand tests and isometric strength measures
• Educate clients using a simple, repeatable performance measure

How to Record This in Measurz / MAT

Record:

• Test name: Hip Bridge Test
• Version: double-leg or single-leg
• Score type: hold, repetitions or timed repetitions
• Time or reps
• Side tested
• Dominance
• Foot position
• Knee angle
• Hip height target
• Pain score
• Cramping
• Symptoms
• Pelvic drop or rotation
• Reason for stopping
• Retest date
• Related lower-limb strength, ROM and endurance tests

The Measurz stopwatch, rep counter and metronome can support consistent timing, counting and tempo. AR measurement can help document setup position, and MAT tools such as Anker, Gripper and Muscle Meter can be used for related strength testing. This test can sit within a wider Measurz profile that includes orthopaedic tests, ROM, outcome measures, strength tests and endurance tests.

FAQs

What does the Hip Bridge Test measure?

It measures hip extension endurance, posterior-chain endurance and pelvic control. It does not isolate one muscle.

Is the single-leg bridge a glute test or hamstring test?

It can involve both. Some evidence supports bridge endurance as a gluteal endurance measure, while other work shows that hamstring contribution can be substantial depending on setup.

What is a good single-leg hip bridge score?

A hold of approximately 60–80 seconds may suggest good endurance in young active adults, but exact interpretation depends on protocol and population.

Should double-leg and single-leg results be compared directly?

No. They should be recorded as separate tests.

Can this test diagnose hip, back or hamstring problems?

No. It can support assessment and monitoring but should not be used as a standalone diagnostic tool.

Key Takeaways

• The Hip Bridge Test is best described as a posterior-chain endurance and pelvic control assessment.
• Single-leg bridge endurance has stronger published evidence than double-leg bridge endurance.
• Current research supports using single-leg bridge values around 60–80 seconds as practical young-adult context.
• The test should not be described as isolated glute strength or isolated hamstring strength.
• Measurz can track setup, time, reps, symptoms, compensations and progress over time.

References

Lehecka, B. J. (2026). Clarifying scientific priority and existing normative values for single-leg bridge endurance. International Journal of Sports Physical Therapy, 21(3), 223–225. doi: 10.26603/001c.157580.  

Lehecka, B. J., Smith, B. S., Rundell, T., Cappaert, T. A., & Hakansson, N. A. (2021). The reliability and validity of gluteal endurance measures (GEMs). International Journal of Sports Physical Therapy, 16(6), 1475–1488. doi: 10.26603/001c.29592.  

Worst, H., & Henderson, N. (2026). Establishing normative values and clinician assessment accuracy for the single leg bridge endurance test. International Journal of Sports Physical Therapy, 21(1), 34–40. doi: 10.26603/001c.154592.