How to Do Dumbbell Feet Elevated Single Leg Glute Bridge

Dumbbell Feet Elevated Single Leg Glute Bridge is a glutes exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Feet Elevated Single Leg Glute Bridge

  1. 01Lie on your back with one heel on a bench or step and the other leg extended in the air.
  2. 02Place a dumbbell horizontally across the hips of the working leg.
  3. 03Drive the elevated heel into the surface to lift the hips until they align with the knee and shoulder.
  4. 04Squeeze the glute at the top of the range before lowering the hips back to the floor.
  5. 05Exhale during the ascent and maintain a rigid core to protect the spine.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Feet Elevated Single Leg Glute Bridge

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back arches, tuck the pelvis under to ensure the gluteus maximus is doing the lifting.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Feet Elevated Single Leg Glute Bridge questions

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

Dumbbell Feet Elevated Single Leg Glute Bridge is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Dumbbell Feet Elevated Single Leg Glute Bridge correctly?

Lie on your back with one heel on a bench or step and the other leg extended in the air. Place a dumbbell horizontally across the hips of the working leg. Drive the elevated heel into the surface to lift the hips until they align with the knee and shoulder. Squeeze the glute at the top of the range before lowering the hips back to the floor. Exhale during the ascent and maintain a rigid core to protect the spine.

What is the A90 coach tip for Dumbbell Feet Elevated Single Leg Glute Bridge?

If the lower back arches, tuck the pelvis under to ensure the gluteus maximus is doing the lifting.

Is Dumbbell Feet Elevated Single Leg Glute Bridge suitable for beginners?

Dumbbell Feet Elevated Single Leg Glute Bridge is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Feet Elevated Single Leg Glute Bridge?

Dumbbell Feet Elevated Single Leg Glute Bridge uses dumbbell.

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