Single Leg Glute Bridge (Dumbbell)

A glute isolation exercise performed on one leg at a time, using a dumbbell to add resistance to the hip extension movement.

Instructions

1. Lie flat on your back with your knees bent, feet flat on the floor, and a dumbbell resting on your hips.
2. Place one foot flat on the floor and extend the other leg upward.
3. Maintain a neutral spine with your shoulders and head on the floor.
4. Exhale and push through your standing leg’s heel, extending your hip to raise your hips toward the ceiling.
5. Continue until your body forms a straight line from your knees to your shoulders.
6. Squeeze your glutes briefly at the top of the movement.
7. Inhale and lower your hips back toward the floor in a controlled manner.
8. Complete all repetitions on one side, then switch legs.

Tips

• Keep the dumbbell stable on your hips; use your hands to support it if needed.
• Maintain a neutral spine; avoid hyperextending your lower back at the top.
• Drive through your heel rather than the ball of your foot.
• Feel a strong contraction in your glute throughout the movement.
• Single-leg training addresses strength imbalances between legs.
• You can increase difficulty by elevating your extended leg or using a heavier dumbbell.
• This exercise is excellent for glute activation and hip extension strength.