glutesdumbbell
dumbbell single leg glute bridge
dumbbell single leg glute bridge is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie flat on your back with one knee bent and foot flat on the floor, extend the other leg straight out, and make sure the dumbbell stays in place on your hips.
Step 2. 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.
Step 3. At the top of the movement, squeeze your glutes for a second before slowly lowering your hips back to the starting position.
Step 4. Repeat this movement for your desired number of reps, then switch legs and repeat the same steps.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringslower back
Primary body parts
glutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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