Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Single-Leg Glute Bridge
A weighted unilateral hip extension performed with a dumbbell across the hips that targets the glutes and hamstrings to build strength and stability; commonly used to correct imbalances and increase loading beyond bodyweight.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Lower Back, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Rest slightly longer between sides if needed.
How to Perform
Lie on your back with knees bent and feet flat. Place a dumbbell across the crease of the hip on the working side, holding it steady with your hands. Lift the non-working leg off the floor.
- Brace core and hold the dumbbell firmly against the hip crease.
- Drive through the heel of the grounded foot to lift hips.
- Extend until shoulders, hips, and knee form a straight line.
- Squeeze the glute forcefully at the top.
- Lower hips slowly under control to the floor.
Coaching Tips
Form Cues
- Drive through heel
- Hold weight steady
- Squeeze glutes
- Ribs down
- Keep hips level
Breathing
Inhale to prepare, exhale as you drive the hips up, and inhale as you lower.
Tempo
3-1-1
Range of Motion
Lift hips until fully extended without hyperextending the lower back; lower until hips lightly touch the floor.
Safety
Safety Notes
- Ensure dumbbell is stable before lifting
- Avoid placing weight directly on hip bone if painful
- Stop if you feel sharp lower back pain
Spotting
Not recommended; self-spot by holding the dumbbell securely.
Common Mistakes
- Dumbbell rolling toward stomach
- Hyperextending lower back
- Hips tilting to one side
- Pushing through toes
When to Avoid
- Acute lower back injury
- Hip impingement
- Hernia
Flexibility Needed
- Hip extension
- Ankle dorsiflexion
Build Up First
- Bodyweight Single-Leg Glute Bridge competency
- Core stability
Also known as
Weighted Single-Leg Glute Bridge, DB Single-Leg Hip Bridge, Dumbbell Unilateral Glute Bridge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Glute Bridge
Dumbbells
Glutes
Single-Leg Glute Bridge
Bodyweight
Glutes
Bodyweight Single-Leg Glute Bridge
Bodyweight
Glutes
Kettlebell Single-Leg Glute Bridge
Kettlebell
Glutes
Dumbbell Single-Leg Deadlift
Dumbbells
Hamstrings
Dumbbell Single-Leg Hip Thrust
Dumbbells, Flat Bench
Glutes
Resistance Band Single-Leg Glute Bridge
Loop Bands
Glutes
Dumbbell Single-Arm Stiff-Leg Deadlift
Dumbbells
Hamstrings
Dumbbell Leg Curl
Dumbbells, Flat Bench
Hamstrings
Dumbbell Single-Arm Deadlift
Dumbbells
Glutes, Hamstrings
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
