Dumbbell Single-Leg Glute Bridge
Overview
- Target Muscle Groups:
- Glutes, upper legs.
- Equipment:
- Dumbbell.
- Difficulty:
- Beginner.
General Information
Dumbbell Single-Leg Glute Bridge is a compound exercise that primarily targets the glutes and also engages the hamstrings. It is a beginner-level movement that uses unilateral hip extension to build strength and stability with modest load.
Training one leg at a time exposes imbalances and increases demand on the working glute, making it effective for hypertrophy and control. It can be performed at home or in the gym with a dumbbell held on the hips.
A slight posterior pelvic tilt at the top emphasizes the glutes while reducing lower-back extension. The unilateral setup shifts more load to the target side without heavy equipment requirements.
This suits beginners learning hip extension mechanics and lifters seeking targeted accessory work. Expect a strong contraction high in the glute with hamstring assistance if you keep the shin vertical at the top position.
Instructions
- Lie on your back with one knee bent, foot planted, and the other leg extended or lightly bent off the floor.
- Hold a dumbbell over the crease of the working hip with both hands; keep the weight stable throughout the set.
- Drive through the heel of the planted foot and squeeze the glute to lift the hips, keeping ribs down and chin tucked slightly.
- Reach the top when the knee, hip, and shoulder are aligned; avoid arching the lower back to gain height.
- Pause briefly while squeezing the glute, then lower under control until the hip just taps the floor or hovers slightly.
- Keep the non-working leg quiet; avoid swinging it to create momentum or twisting the pelvis.
- Complete all reps, switch sides, and match the setup and tempo on the other leg.
Common Mistakes
Injuries
Dumbbell Single-Leg Glute Bridge is a low risk exercise when performed with proper technique.
Strain can occur at the lower back if you overextend or at the hamstrings if the foot is too far from the hips. Keep the shin near vertical at the top and focus on a strong glute squeeze.
Regress by using body weight only or shortening the range. Progress with a heavier dumbbell or a 2-3 second pause at the top. Stop if pain centralizes in the spine or radiates down the leg.
Frequently Asked Questions
- Q: What tempo should I use?
Use a 2-3 second controlled lower, a brief pause on the floor, and a powerful but smooth drive up with a 1-2 second squeeze at the top.
- Q: Where should I feel it most?
Primarily in the working-side glute near lockout. If you feel hamstrings cramping, bring the foot slightly closer and focus on driving through the heel.
- Q: What if my back feels it?
Tuck the pelvis slightly at the top and avoid pushing beyond a straight line from knee to shoulder. Reduce load and range until the sensation is in the glute.
- Q: How heavy should I go?
Choose a weight that allows 8-15 controlled reps without losing pelvic control. Increase load once both sides match in reps and form.
Overview
- Target Muscle Groups:
- Glutes, upper legs.
- Equipment:
- Dumbbell.
- Difficulty:
- Beginner.