Glutes
Single Leg Glute Bridge
A glute bridge on the floor on one leg, with a dumbbell resting on your hips. Each glute has to lift on its own, so a medium weight goes a long way.
- Works
- Glutes, hamstrings, core
- Equipment
- One dumbbell
- Load
- Medium to heavy
How to do it
- 1Lie on your back with your knees bent and feet flat, heels close to your hips. Rest a dumbbell across your hips and hold it in place with your hands.
- 2Lift one foot off the floor, keeping that knee bent.
- 3Press through the heel of your planted foot and lift your hips until your body is straight from your knee to your shoulders.
- 4Squeeze at the top, then lower with control until your hips just touch the floor. Finish your reps, then switch legs.
Cues
- Push through your heel, not your toes.
- Keep your hips level, like there's a glass of water on them.
- Squeeze for a second at the top.
Common mistakes
- Hips tipping to one side. Keep both hips level. If the free side drops, go lighter.
- Arching your lower back at the top. Stop when your body is straight. Going higher just bends your back, not your hips.
- Foot too far from your hips. Bring your heel in closer. Too far and your hamstring takes over or cramps.
Easier
Tiff's version skips the dumbbell. You can also keep both feet down for a regular glute bridge.
Harder
Hold the top for 2 seconds every rep, or go heavier.
Try it: 3 sets of 12 to 15 reps per side, or 30 seconds on and 30 off.
Why do I feel single leg glute bridges in my hamstrings?
Usually your foot is too far from your hips, or you're pushing through your toes. Bring your heel in closer and drive through it. Squeezing your glute before you lift helps too.
