Dumbbell Single Leg Glute Bridge
Target Muscle
Secondary Muscles
Equipment
Extend one leg straight out while the other foot remains flat on the floor. Make sure the dumbbell stays in place on your hips.
Push through your heel on the floor to lift your hips off the ground, while keeping the extended leg in line with the other thigh. The dumbbell should rise with your hips.
At the top of the movement, squeeze your glutes for a second before slowly lowering your hips back to the starting position.
Repeat this movement for your desired number of reps, then switch legs and repeat the same steps.
Pro Tip
One Leg at a Time: Lift one foot off the ground and extend it out straight. Pushing through your heel, lift your hips off the ground while keeping your back straight. Avoid the common mistake of arching your back, which can lead to lower back injuries. Controlled Movement: Raise your hips until your body forms a straight line from your shoulders to your knee. Hold this position for a second or two, then slowly lower your hips back to the starting position. The movement should be slow and controlled, not fast and jerky. Rushing through the exercise can limit its effectiveness and increase the risk of injury. Engage