Dumbbell Single Leg Glute Bridge
Description
The dumbbell single-leg glute bridge adds dumbbell loading to the single-leg glute bridge by placing a dumbbell on the working hip. Training one leg at a time exposes left-right imbalances and doubles the demand per glute compared to bilateral bridges.
Muscle Group
Equipment Required
Dumbbell Single Leg Glute Bridge Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Place a dumbbell on your right hip crease. Hold it steady with your right hand.
- Extend your left leg straight up toward the ceiling (or straight forward).
- Drive through your right heel to thrust your hips up.
- At the top, your body should form a straight line from right knee to shoulders.
- Squeeze your right glute hard at the top. Hold for one to two seconds.
- Lower under control. Repeat for the desired reps.
- Switch sides. Use moderate weight.
Dumbbell Single Leg Glute Bridge Form & Visual
Dumbbell Single Leg Glute Bridge Benefits
- Progressive glute loading per leg
- Exposes left-right glute imbalances
- Builds single-leg hip extension strength
- Easy to load progressively with dumbbells
- No bench needed
- Excellent for glute hypertrophy
Dumbbell Single Leg Glute Bridge Muscles Worked
- Gluteus maximus (working leg)
- Hamstrings
- Core (anti-rotation)
- Erector spinae
Dumbbell Single Leg Glute Bridge Variations & Alternatives
- Dumbbell Glute Bridge (two-leg)
- Barbell Hip Thrust
- Glute Bridge March
- Bodyweight Single-Leg Glute Bridge
- Banded Single-Leg Bridge
