Dumbbell Single Leg Glute Bridge
Description
This exercise involves lying on your back with one foot on a dumbbell and the other leg extended in the air. You then lift your hips up towards the ceiling, engaging your glutes and hamstrings. This exercise helps to strengthen and tone the glutes, as well as improve balance and stability.
Equipment Required
Dumbbell Single Leg Glute Bridge Instructions
- Start by lying on your back with your knees bent and feet flat on the ground. Hold a dumbbell in one hand and extend the other leg straight out in front of you.
- Engage your glutes and lift your hips off the ground, keeping your weight on your heel and the foot of the extended leg.
- Hold the position for a few seconds, then lower your hips back down to the ground.
- Repeat for the desired number of reps, then switch to the other leg and hand for the next set.
Dumbbell Single Leg Glute Bridge Form & Visual
Dumbbell Single Leg Glute Bridge Benefits
- Strengthens glutes and hamstrings
- Improves balance and stability
- Targets one leg at a time, allowing for better muscle activation and development
- Can help alleviate lower back pain by strengthening the muscles that support the spine
- Can be modified to increase or decrease difficulty by adjusting weight or adding resistance bands
Dumbbell Single Leg Glute Bridge Muscles Worked
- Glutes
- Hamstrings
- Lower back
- Core
Dumbbell Single Leg Glute Bridge Variations & Alternatives
- Dumbbell Single Leg Glute Bridge with Hip Abduction
- Dumbbell Single Leg Glute Bridge with Hip Extension
- Dumbbell Single Leg Glute Bridge with Chest Press
- Dumbbell Single Leg Glute Bridge with Fly
- Dumbbell Single Leg Glute Bridge with Row