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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Lower back
- Equipment
- Dumbbells
Dumbbell Single Leg Glute Bridge
4 steps Updated 29/08/2026
Dumbbell Single Leg Glute Bridge is a free weights exercise targeting Glutes (gluteus maximus, gluteus mideus), Hamstrings (Biceps Femoris using Dumbbells.
Step by step
How to perform it
- Begin by lying flat on your back with your knees bent and feet flat on the floor. Hold a dumbbell across your hips with both hands. Extend your left leg straight out in front of you, keeping it in line with your right thigh.
- Engage your core and squeeze your glutes. Drive through your right heel to lift your hips towards the ceiling, forming a straight line from your shoulders to your right knee.
- Hold the top position briefly, squeezing your glutes and maintaining a straight line with your body.
- Lower your hips back to the starting position with control, ensuring your left leg remains extended. Repeat for the desired number of repetitions, then switch to the other leg.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
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Dumbbell Single Leg Glute Bridge
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