To learn more, we spoke with James Brady, CPT, a certified personal trainer at OriGym<\/a>, about what a strong single-leg bridge hold looks like after 60, how to perform it correctly, and what your result does (and doesn\u2019t) say about your hip strength<\/a> compared to your peers. Let\u2019s dive in.<\/p>\n (Next up: Don\u2019t miss these 4 Chair Exercises That Rebuild Hip Strength Faster Than Squats After 55<\/a>.)<\/p>\n How Long Should You Be Able to Hold It?<\/p>\n \u201cIf you can maintain a controlled single-leg bridge for around 30 seconds on each side after 60, I would consider that a strong display of hip and posterior chain endurance,\u201d says Brady. \u201cHowever, I would not describe it as definitively stronger than 90% of your peers, since research has not established age-specific percentile rankings for people over 60.\u201d In other words, a controlled 30-second hold per side is a genuinely strong result and a useful personal benchmark, but the exact percentile is not something the science can pin down. So treat it as a sign of good muscular endurance rather than a precise ranking against everyone else your age.<\/p>\n 4 Morning Exercises That Firm Sagging Arms Faster Than Weights After 60<\/a><\/p>\n How to Hold a Single-Leg Bridge\u00a0<\/p>\n Like any exercise, form is king when it comes to getting the most out of the single-leg bridge hold. Always aim to maintain control during the hold instead of pushing yourself so hard that you compromise form just to reach a certain amount of time on the clock.<\/p>\n \u201cThe hold should finish when you can no longer maintain good form, rather than when you simply reach a target time,\u201d Brady says. \u201cIf your hips start to drop or drift out of level, that\u2019s your signal to stop and note the time.\u201d<\/p>\n How to do it:<\/p>\n Lie on your back with one knee bent and the same foot planted, while holding your other leg raised off the floor. RELATED: 4 Kitchen-Counter Exercises That Flatten Belly Overhang Faster Than Gym Classes After 60<\/a>6254a4d1642c605c54bf1cab17d50f1e<\/p>\n Why This Test Is Important<\/p>\n![\"Fitness](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/08\/woman-Hamstring-Bridge-With-Heel-Dig-exercise_221945524.jpg\")
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\nPush through your planted foot to lift your hips.
\nBring your body into a straight line and keep your pelvis level.
\nHold the position without letting your hips gradually drop.
\nStop when your form breaks down, then note your time and repeat on the other side.<\/p>\n![\"\"](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/08\/shutterstock_1772612150-1-1.jpg\")
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