Dumbbell One Leg Glute Bridge
Expert Advice
Press through your heel to maximize glute activation and keep your pelvis level throughout the movement.
How-to-do Steps
- Lie on your back with one leg bent and the other extended, holding a dumbbell over your hips.
- Drive through the heel of your bent leg to lift your hips off the ground, creating a straight line from your shoulders to your knees.
- Hold the position at the top for a moment, then slowly lower your hips back to the starting position.
- Complete all reps on one side before switching to the other leg.
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Muscles Worked
Dumbbell One Leg Glute Bridge primarily targets the Glutes, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Hamstrings25%
Quads25%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell One Leg Glute Bridge work?
Dumbbell One Leg Glute Bridge primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Leg Glute Bridge?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Leg Glute Bridge suitable for beginners?
Dumbbell One Leg Glute Bridge is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
