Single Leg Feet Elevated Dumbbell Glute Bridge — how to, muscles worked, alternatives

How to do the Single Leg Feet Elevated Dumbbell Glute Bridge

Lie on your back, one foot on a box, the other leg raised.
Hold a dumbbell across your hips with both hands.
Push through the foot on the box, lifting your hips upward.
Slowly lower your hips back towards the floor, feeling a stretch in your glutes.
Finish all reps, then switch legs.

Full technique — 8 steps

Lie on your back with one foot flat on top of a box and the other leg raised.
Hold one dumbbell across your hips with both hands.
Tighten your stomach, lower your chin slightly toward your chest, and keep your ribs in line with your pelvis.
Drive through the foot on the box and extend your hips until your torso and thigh form a straight line.
Keep your pelvis level and your free leg raised throughout the rep.
Keep your shoulders and head on the floor throughout the rep.
Lower your hips under control until your glutes return close to the floor, then begin the next rep.
Complete all reps on one side, then switch legs and repeat.

Common mistakes

Pelvis rotating during the lift
Overarching the lower back at top
Stopping short of full hip extension
Letting the free leg drift
Pushing through the toes

Form cues

Keep pelvis level
Finish with glutes
Chin slightly toward chest
Shoulders stay on floor
Keep hips square

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Barbell

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Dumbbell Hip Thrust Beginner
Easier Dumbbell Glute Bridge Beginner
This exercise Single Leg Feet Elevated Dumbbell Glute Bridge Intermediate
Harder Dumbbell Swing Intermediate
Harder Trap Bar Deadlift Intermediate

Too hard for now? Start with the Dumbbell Glute Bridge.

Quick answers

What muscles does the Single Leg Feet Elevated Dumbbell Glute Bridge work?

Primary: Glutes 9/10, Hamstrings 8/10. Also works: Quads 4/10, Hip adductors 3/10, Hip flexors 3/10.

When should I do the Single Leg Feet Elevated Dumbbell Glute Bridge in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

How many sets and reps of the Single Leg Feet Elevated Dumbbell Glute Bridge?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Single Leg Feet Elevated Dumbbell Glute Bridge?

Barbell: Single Leg Feet Elevated Barbell Glute Bridge, Feet Elevated Staggered Stance Barbell Glute Bridge. No equipment: Feet Elevated Glute Bridge, Bodyweight Hip Thrust. Weight plates: Plate Good Morning, Plate Romanian Deadlift. Kettlebell: Kettlebell Hip Thrust, Kettlebell Glute Bridge.