Dumbbell Single Leg Glute Bridge

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place a dumbbell horizontally across the crease of your working hip, holding it securely with both hands.
3. Lift the non-working leg off the floor, extending it straight out or bending the knee toward your chest.
4. Position the heel of your working leg close to your glutes to maximize glute engagement.

How to do it

1. Exhale and drive through the heel of your grounded foot to lift your hips toward the ceiling.
2. Squeeze your glutes hard at the top of the movement, ensuring your hips are fully extended and level.
3. Inhale as you slowly lower your hips back down to the floor under control, maintaining tension.
4. Perform all reps on one side before switching to the other leg to maintain consistent intensity.

Form checklist

• Keep your chin tucked toward your chest to prevent over-arching the lower back.
• Ensure your hips remain level and do not tilt toward the non-working side during the lift.
• Drive through the heel, not the toes, to prioritize the posterior chain over the quadriceps.
• Maintain a braced core throughout the entire range of motion to protect the spine.

Pro tips

• Pause for 1-2 seconds at the peak of the contraction to maximize glute fiber recruitment.
• Focus on pushing the floor away with your heel rather than just lifting your hips up.
• Experiment with foot distance; keeping the foot closer to the glutes emphasizes the gluteus maximus, while moving it further away increases hamstring tension.

Make it harder

• Place your working foot on an elevated surface, such as a bench or step, to increase the range of motion.
• Add a 'pulse' at the top of each repetition to increase time under tension for the glute muscles.

Frequently asked

What muscles does the dumbbell single leg glute bridge work?

The dumbbell single leg glute bridge primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell single leg glute bridge?

The dumbbell single leg glute bridge uses dumbbell.

Is the dumbbell single leg glute bridge good for beginners?

The dumbbell single leg glute bridge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent-Over Hip ExtensionIntermediate · glutes and hamstrings
• Bent Leg Kickback KneelingBeginner · glutes and hamstrings
• Bodyweight Frog Hip ThrustBeginner · glutes and hamstrings
• Bodyweight Single Leg DeadliftIntermediate · calves, glutes, and hamstrings