Single Leg Dumbbell Glute Bridge
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Glute
Unilateral Strength
Core Stability
Posterior Chain
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Dumbbell
Mat (optional)
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Intermediate
Overview
The Single Leg Dumbbell Glute Bridge is a unilateral glute-building exercise that targets one side of the posterior chain at a time. By removing the support of the opposite leg and adding resistance via a dumbbell, this movement increases glute activation and challenges core stability, pelvic control, and strength symmetry.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
SECONDARY:
Gluteus medius
Core stabilizers
Erector spinae
STEP-BY-STEP INSTRUCTIONS
Lie on your back with one knee bent and foot flat on the floor. Extend the opposite leg straight out or hover slightly above the floor.
Hold a dumbbell securely over the hip of the working leg.
Brace your core, maintain a neutral spine, and press through the heel of your grounded foot.
Drive your hips toward the ceiling, lifting until your hips are level and extended at the top.
Squeeze your glute at the top and hold for a second.
Slowly lower your hips with control without letting your lower back arch or your pelvis tilt.
Complete all reps on one side before switching legs.
Variations
Bodyweight Single Leg Glute Bridge
Banded Single Leg Glute Bridge
Elevated Single Leg Glute Bridge (foot on bench)
Tempo or Pause Reps
Benefits
Enhances glute and hamstring strength asymmetrically
Improves hip stability and control
Develops core and pelvic alignment under load
Helps correct strength imbalances between legs
COACHING CUES
Drive through your heel, not your toes
Keep hips square and level
Squeeze at the top, then control the descent
Don’t let the dumbbell pull you out of alignment
Notes
The Single Leg Dumbbell Glute Bridge challenges unilateral glute strength, core control, and hip stability. It’s a powerful addition to any lower-body or posterior chain-focused program, especially for athletes looking to build injury-resistant strength and improve movement symmetry.