Dumbbell Single Leg Glute Bridge

Target your glutes and hamstrings with the Dumbbell Single Leg Glute Bridge. Enhance hip stability and core strength through this challenging unilateral

IntermediateHips Dumbbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 1 min

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Variations of Dumbbell Single Leg Glute Bridge

Compound

Single Leg Glute Bridge with Knee to Chest

Hips · Gluteus Maximus · Body weight

Intermediate

Compound

Dumbbell Single Leg Hip Thrust

Hips · Gluteus Maximus · Dumbbell

Intermediate

Compound

Dumbbell Single Leg Deadlift

Hips · Erector Spinae · Dumbbell

Intermediate

Compound

Dumbbell Glute Bridge

Hips · Gluteus Maximus · Dumbbell

Intermediate

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.

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How to do Dumbbell Single Leg Glute Bridge

01
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.
02
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.
03
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.
04
Squeeze your glute at the top of the movement, ensuring your hips are level and not tilted to one side.
05
Slowly lower your hips back down with control, stopping just before your glutes touch the floor to maintain tension.
06
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.

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Questions

What muscles does Dumbbell Single Leg Glute Bridge work?

Dumbbell Single Leg Glute Bridge primarily targets Gluteus Maximus. Secondary muscles include Hamstrings, Quadriceps.

Is Dumbbell Single Leg Glute Bridge good for beginners?

Dumbbell Single Leg Glute Bridge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Single Leg Glute Bridge?

You need Dumbbell to perform Dumbbell Single Leg Glute Bridge. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Single Leg Glute Bridge?

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.

What are common mistakes when doing Dumbbell Single Leg Glute Bridge?

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.