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Upper Legs · Dumbbell
Dumbbell Single Leg Glute Bridge
Dumbbell Single Leg Glute Bridge is a beginner compound yoga exercise that works the glutes (upper legs), with the lower back assisting. It needs a dumbbell. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 3.7 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Lower Back · Erector Spinae
How to do Dumbbell Single Leg Glute Bridge
- 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.
Form tips
- Ensure your shoulders, hips, and knees form a straight line at the top of the movement.
- Drive through your heel to maximize glute activation.
- Avoid overarching your lower back; keep the movement focused on your glutes and hamstrings.
Dumbbell Single Leg Glute Bridge alternatives
More glutes exercises
Dumbbell Single Leg Glute Bridge FAQ
What muscles does Dumbbell Single Leg Glute Bridge work?
Dumbbell Single Leg Glute Bridge mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Biceps Femoris and Semitendinosus). The lower back work as secondary muscles.
What equipment do you need for Dumbbell Single Leg Glute Bridge?
You need a dumbbell.
How many sets and reps of Dumbbell Single Leg Glute Bridge should I do?
Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Single Leg Glute Bridge good for beginners?
Yes. Dumbbell 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 Single Leg Glute Bridge burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Dumbbell Single Leg Glute Bridge?
Other exercises for the glutes include Kettlebell Single Leg Glute Bridge, Kettlebell Single Leg Glute Bridge Pullover, Chair Elevated Single Leg Glute Bridge and Barbell Feet Elevated Single Leg 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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