Dumbbell Single-Leg Glute Bridge
Strengthen your glutes and improve balance with the Dumbbell Single-Leg Glute Bridge! A great exercise for a stronger posterior chain.
The Dumbbell Single-Leg Glute Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core and lower back. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Single-Leg Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Dumbbell Single-Leg Glute Bridge Variations and Alternatives
How to do the Dumbbell Single-Leg Glute Bridge
Begin by lying flat on your back with your knees bent and feet flat on the floor. Extend one leg out in front.
Hold a dumbbell with both hands and place it on your pelvis for added resistance.
Push through the heel of your bent leg to raise your hips off the ground. Extend your hips upward as far as possible, squeezing your glutes tightly at the top of the movement.
Pause at the top, then slowly lower your hips back down to the starting position without touching the floor.
Repeat the movement for the desired number of reps before switching to the other leg.
Make sure to keep your movements controlled, especially when raising and lowering your hips. Engage your core throughout to help with stability.
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Dumbbell Single-Leg Glute Bridge FAQs
What muscles does the Dumbbell Single-Leg Glute Bridge work?
The Dumbbell Single-Leg Glute Bridge mainly works the glutes & hips and hamstrings, with help from the core and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Dumbbell Single-Leg Glute Bridge?
Dumbbells and exercise bench.
Is the Dumbbell Single-Leg Glute Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Single-Leg Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Single-Leg Glute Bridge variations and alternatives?
Similar exercises include the Alternating Single-Leg Isometric Glute Bridge Hold, Dumbbell Glute Bridge, Dumbbell Glute Bridge Skull-Crusher and Dumbbell Staggered Hip Thrust.
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