Description
A glute bridge variation where one leg is raised and a dumbbell is placed on the hip of the working leg. This exercise targets the glutes and hamstrings, and requires balance and core stability.
How to Do Dumbbell Single Leg Glute Bridge
- 1Setup
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.
- 2Setup
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
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
Squeeze your glute at the top of the movement, ensuring your hips are level and not tilted to one side.
- 5
Slowly lower your hips back down with control, stopping just before your glutes touch the floor to maintain tension.
- 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.
Variations
Single Leg Glute Bridge with Knee to Chest
Strengthen your glutes and hamstrings with the Single Leg Glute Bridge. This bodyweight exercise enhances hip stability and core strength by driving hips
Dumbbell Single Leg Hip Thrust
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Dumbbell Single Leg Deadlift
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Dumbbell Glute Bridge
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