Dumbbell Single Leg Glute Bridge

Description

How to Do Dumbbell Single Leg Glute Bridge

1. 1
   Setup

   Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and close enough so you can touch your heels with your fingertips.

2. 2
   Setup

   Place a dumbbell across your lower abdomen/hip crease, holding it with both hands to prevent it from rolling. Extend one leg straight up towards the ceiling or just off the floor.

3. 3

   Engage your core and glutes, then drive through the heel of your planted foot to lift your hips off the floor until your body forms a straight line from your shoulders to the knee of your planted leg.

4. 4

   Squeeze your glute at the top of the movement, ensuring your hips are level and not tilted to one side.

5. 5

   Slowly lower your hips back down with control, stopping just before your glutes touch the floor to maintain tension.

6. 6

   Repeat for the desired number of repetitions on one side, then switch legs and perform the same number of reps.

Tips

• Maintain a neutral spine throughout the movement by actively bracing your core to prevent arching your lower back.
• Focus on driving through your heel, not your toes, to maximize glute activation and minimize quadriceps involvement.
• Keep your hips level throughout the movement; avoid letting the hip of your non-working leg drop or twist.
• Control the eccentric (lowering) phase of the movement to increase muscle time under tension and enhance muscle growth.

Common Mistakes

• ×Arching the lower back instead of lifting with the glutes can lead to lower back pain; fix this by actively bracing your core and driving through your heel.
• ×Letting hips drop or tilt to one side reduces glute activation and stability; ensure both hip bones rise and fall together by engaging your core and glutes evenly.
• ×Using momentum to thrust the hips up reduces glute engagement; instead, perform the movement slowly and controlled, focusing on muscle contraction.