Dumbbell Single Leg Glute Bridge

Jan 26

Written By Jessica Wood - Cofounder of RYSE

Dumbbell Single Leg Glute Bridge

The Dumbbell Single Leg Glute Bridge is a targeted exercise focusing on the glutes, hamstrings, and core stability. By working one leg at a time, it helps in addressing muscle imbalances, enhancing unilateral strength, and improving overall lower body conditioning.

How to do Dumbbell Single Leg Glute Bridge

Choose Your Dumbbell: Select a dumbbell of appropriate weight. Lie on your back with your knees bent and feet flat on the floor. Place the dumbbell on the pelvis of the leg you will be working.
Starting Position: Lift one leg off the ground, extending it out in front of you. The foot of your working leg should be flat and close to your buttocks.
Perform the Bridge: Press through the heel of your grounded foot, raising your hips towards the ceiling. The dumbbell will add resistance, making the movement more challenging.
Top of the Movement: At the top of the bridge, squeeze your glutes for a moment, ensuring your hips are fully extended and your body forms a straight line from your shoulders to the knee of the extended leg.
Lower Back Down: Slowly lower your hips back to the starting position without touching the floor.

Form Tips

Maintain Alignment: Keep your hips level throughout the movement to engage your glutes and hamstrings effectively.
Controlled Movement: Raise and lower your hips in a slow, controlled manner to maximize muscle engagement.
Core Engagement: Keep your core tight to stabilize your body and support your lower back.
Breathing: Exhale as you lift your hips and inhale as you lower them.

Primary Muscles Targeted

Glutes: The primary muscles worked, especially when lifting the hips.
Hamstrings: Engaged in supporting the movement and stabilizing the hips.

Secondary Muscles Targeted

Core Muscles: The abdominals and obliques are activated to maintain balance and stability.
Quadriceps: Involved to a lesser extent in stabilizing the movement.
Lower Back (Erector Spinae): Provides additional support for the movement.

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