Dumbbell Single Leg Glute Bridge

Category

Legs

Difficulty

Advanced

Equipment

Dumbbells

Primary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Erector Spinae

How to do it

1. Begin by lying flat on your back with your knees bent and feet flat on the floor. Hold a dumbbell across your hips with both hands. Extend your left leg straight out in front of you, keeping it in line with your right thigh.
2. Engage your core and squeeze your glutes. Drive through your right heel to lift your hips towards the ceiling, forming a straight line from your shoulders to your right knee.
3. Hold the top position briefly, squeezing your glutes and maintaining a straight line with your body.
4. Lower your hips back to the starting position with control, ensuring your left leg remains extended. Repeat for the desired number of repetitions, then switch to the other leg.

Form tips

• Ensure your shoulders, hips, and knees form a straight line at the top of the movement.
• Drive through your heel to maximize glute activation.
• Avoid overarching your lower back; keep the movement focused on your glutes and hamstrings.