Dumbbell Feet Elevated Single Leg Glute Bridge

Category

Legs

Difficulty

Advanced

Equipment

Dumbbell, Box

Primary muscles

Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Quadriceps Femoris

How to do it

1. Lie on your back with your feet elevated on a box, your left knee bent at about 90 degrees, and your right leg extended towards the ceiling. Place a dumbbell on your hips and hold it securely with both hands for support.
2. Engage your glutes and press through your heel to lift your hips toward the ceiling, extending your hips until your body forms a straight line from your shoulders to your knees.
3. At the peak of the movement, squeeze your glutes and pause for a second.
4. Lower your hips back down with control and repeat for the desired repetitions.

Form tips

• Ensure your feet are firm and secure on the elevated surface throughout the movement.
• Focus on driving through your heels to maximize glute activation.
• Keep the dumbbell balanced and stable on your hips; use a towel or pad for comfort if needed.