Dumbbell Single-Leg Glute Bridge
The single-leg floor bridge with a dumbbell on the hips; the load and the free leg both try to tip the pelvis, so keeping it level is the job.
How to do it
Setup
On your back, one foot planted under the knee, the other leg straight, a dumbbell held on the hips.
Steps
- Drive up through the planted heel, the straight leg rising in line with the thigh.
- Hold the top with both hip bones level.
- Lower the hips slowly; finish the leg, then switch.
Common mistakes
Hip dropping on the free side: level first, height second. Dumbbell sliding off: both hands hold it in the hip crease. Pushing off the toes: the heel drives.
Breathing
Exhale driving, inhale lowering.
