Dumbbell Single Leg Glute Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single Leg Dumbbell Glute Bridge
How to: Dumbbell Single Leg Glute Bridge
- Lie on your back with one knee bent and the foot flat on the ground.
- Hold a dumbbell on the hip of the bent leg.
- Lift the other leg straight up towards the ceiling.
- Push through the heel of the grounded foot, lifting your hips off the ground until your body forms a straight line from shoulder to knee.
- Pause at the top, then slowly lower back down to the start position.
Common Mistakes
- Hyperextending the back during the lift.
- Not fully extending the hips at the top of the bridge.
- Allowing the knee to buckle inward.
Modifications
- Perform with both legs on the ground for a reduced intensity.
- Use a lighter dumbbell or no weight to begin with.
Tips
- Keep your core engaged throughout the movement.
- Ensure your knee does not splay outwards when lifting.
- Control the movement on the way down to maximize muscle engagement.
Dumbbell Single Leg Glute Bridge Alternatives
Tags
glutes
hamstrings
strength
leg
dumbbell
balance