Single-Leg Glute Bridge Hold Skull-Crusher

Setup

Place an exercise mat on the floor. Lie on your back, bend one knee with that foot flat on the floor, and extend the other leg straight up toward the ceiling. Hold a pair of dumbbells with your arms extended directly above your chest.

Movement

1. Bridge and Extension: Simultaneously lift your hips into a glute bridge while lowering the dumbbells toward your forehead by bending at the elbows. Your elbows should remain pointed toward the ceiling and fixed in space.

2. Lower and Return: At the bottom of the movement, your arms should form a 90-degree angle with the weights near your ears or forehead. Extend your arms back to the starting position while simultaneously lowering your hips back to the mat.

3. Repeat: Maintain a steady tempo, ensuring the glute bridge and arm extension happen in unison, keeping the core engaged and the spine neutral throughout the movement.

Tips

• Keep your elbows tucked in rather than letting them flare out to the sides for maximum triceps activation.

• Ensure the working leg remains strong and stable throughout the movement.