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Upper Legs · Dumbbell
Dumbbell Feet Elevated Single Leg Glute Bridge
Dumbbell Feet Elevated Single Leg Glute Bridge is a beginner compound strength exercise that works the glutes (upper legs), with the quadriceps assisting. It needs a dumbbell and a box. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · Gluteus Maximus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Quadriceps · Quadriceps Femoris
How to do Dumbbell Feet Elevated Single Leg Glute Bridge
- Lie on your back with your feet elevated on a box, your left knee bent at about 90 degrees, and your right leg extended towards the ceiling. Place a dumbbell on your hips and hold it securely with both hands for support.
- Engage your glutes and press through your heel to lift your hips toward the ceiling, extending your hips until your body forms a straight line from your shoulders to your knees.
- At the peak of the movement, squeeze your glutes and pause for a second.
- Lower your hips back down with control and repeat for the desired repetitions.
Form tips
- Ensure your feet are firm and secure on the elevated surface throughout the movement.
- Focus on driving through your heels to maximize glute activation.
- Keep the dumbbell balanced and stable on your hips; use a towel or pad for comfort if needed.
Dumbbell Feet Elevated Single Leg Glute Bridge alternatives
More glutes exercises
Dumbbell Feet Elevated Single Leg Glute Bridge FAQ
What muscles does Dumbbell Feet Elevated Single Leg Glute Bridge work?
Dumbbell Feet Elevated Single Leg Glute Bridge mainly works the glutes in the upper legs (Gluteus Maximus, Biceps Femoris, Semitendinosus and Semimembranosus). The quadriceps work as secondary muscles.
What equipment do you need for Dumbbell Feet Elevated Single Leg Glute Bridge?
You need a dumbbell and a box.
How many sets and reps of Dumbbell Feet Elevated Single Leg Glute Bridge should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Feet Elevated Single Leg Glute Bridge good for beginners?
Yes. Dumbbell Feet Elevated Single Leg Glute Bridge is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Dumbbell Feet Elevated Single Leg Glute Bridge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Feet Elevated Single Leg Glute Bridge?
Other exercises for the glutes include Barbell Feet Elevated Single Leg Glute Bridge, Chair Elevated Single Leg Glute Bridge, Kettlebell Single Leg Glute Bridge and Barbell Feet Elevated Glute Bridge.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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