Holding a single-leg bridge for 45 seconds or more after age 65 indicates hip and core strength that outperforms 90% of peers, according to a fitness assessment detailed by Eat This, Not That. This simple test reveals a critical indicator of functional fitness and fall prevention by isolating strength in each hip, which a two-leg bridge can hide.
The Single-Leg Bridge Test
To perform the test, lie on your back with knees bent, feet flat and hip-width apart, and arms flat on the floor. After warming up with a two-leg bridge, lift one foot and extend the leg so the thighs remain side by side. The clock starts when the foot leaves the floor and stops when the hips drop, the pelvis tips, the lifted thigh sinks, the planted foot slides, the low back takes over, or a hamstring cramps. One quick self-correction is allowed; a second wobble ends the attempt. Test both sides and record the times; the score is the lower time.
What Your Time Means
For adults over 65, the times are scored as follows: under 10 seconds indicates room to build; 10–20 seconds is a working foundation; 20–30 seconds shows solid hip and core control; 30–45 seconds reflects strong hip and core endurance; and 45 seconds or more on each side is top tier for the age. A healthy college-age adult averages about a minute per leg, so a steady 45 seconds per side after 65 places an individual in that range. If one side trails the other by more than about 10 seconds, the weaker side should be the focus of initial training.
Setting up the Kickstand Bridge Hold
Beginners can use the Kickstand Bridge Hold, which is easier than a full single-leg bridge. Set up as for the test, but rest the heel of the non-working foot a short step forward, toes up. Hold for 20–30 seconds per side for 3 rounds, progressing by pressing less through the kickstand heel and extending the hold toward 45 seconds. The kickstand heel must never lift off the floor, as that would turn the drill into the test.
