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Glutes · Intermediate

Dumbbell Single Leg Glute Bridge

Hip-focused drill targeting the glutes with steady pelvis control.

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Dumbbell Single Leg Glute Bridge demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with one foot planted near the glute, the other leg lifted, and a dumbbell secured across your hips.
  2. 02Brace your abdominals and square the pelvis so both sides of the hips remain level before you lift.
  3. 03Drive through the planted foot and extend the working hip until the shoulder, hip, and knee form a straight line.
  4. 04Squeeze the working glute briefly at the top without twisting the pelvis or arching the lower back.
  5. 05Lower your hips under control, complete the set on that leg, and then switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionGlute BridgeRelated variationPelvic Tilt Into BridgeRelated variationResistance Band Glute Bridge AbductionRelated variationResistance Band One Leg Glute BridgeRelated variationRolling BridgeRelated variationSingle Leg Glute Bridge with External Rotation

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Alternatives

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