Single Leg Glute Bridge With Weight

A loaded single-leg bridge variation that adds a dumbbell across the hips to increase glute and hamstring strength while challenging pelvic control.

Watch on YouTube More Glute Exercises All Categories

Muscles Targeted

Gluteus maximus, hamstrings, gluteus medius, deep core stabilizers, and other muscles that help control the pelvis during single-leg hip extension.

Key Benefits

  • Adds external load to a single-leg bridge progression
  • Builds unilateral glute and hamstring strength
  • Challenges pelvic control and side-to-side stability
  • Provides a simple progression from the bodyweight single-leg glute bridge
  • Can be adjusted to emphasize the glutes or hamstrings based on foot position
Keep the pelvis level and control the movement from the hip. A foot position closer to the hips generally increases glute demand, while moving the heel farther away increases hamstring demand.

Equipment Needed

A dumbbell and a mat or comfortable floor surface.

How to Perform the Single Leg Glute Bridge With Weight

  1. Lie on your back with one foot planted and the opposite leg lifted off the floor.
  2. Place a dumbbell across the front of the hips and hold it securely with both hands.
  3. Set the ribs and pelvis in a controlled position before beginning the lift.
  4. Drive through the heel of the planted foot and lift the hips off the floor.
  5. Keep the pelvis level as you move through the range.
  6. Lower the hips under control and repeat without using momentum.
  7. Switch sides after completing the desired work on the first leg.

Programming Options

  • Use a load that allows you to maintain a level pelvis throughout the movement
  • Control both the lifting and lowering phases
  • Move the planted foot slightly closer to emphasize the glutes or farther away to increase hamstring demand
  • Progress the dumbbell load gradually as strength and control improve
  • Use in glute, hamstring, runner-strength, or posterior-chain programs

Why This Exercise Works

The single-leg bridge creates a unilateral hip-extension demand while the pelvis has to remain controlled. Adding a dumbbell increases the external load without requiring a more complicated setup, making it an effective bridge between bodyweight work and heavier hip-extension exercises.

When to Use It

Use this variation once the bodyweight single-leg glute bridge is well controlled and you want more strength demand without moving to a bench-supported hip thrust or more advanced unstable variation.

Related Glute Exercises

For more bridge progressions, hip-extension exercises, and single-leg strengthening drills, visit the complete Glute Exercises category.

Frequently Asked Questions

Where should I place the dumbbell?

Place the dumbbell across the front of the hips and keep both hands on it so it stays secure throughout the movement.

Where should I feel this exercise?

You should feel the glute and hamstring of the working leg. Foot position can shift the emphasis between the two.

How does foot position change the exercise?

Bringing the heel closer to the hips generally increases glute demand, while moving the heel farther away increases hamstring demand.

What if my pelvis twists or drops?

Reduce the dumbbell load or return to the bodyweight version until you can keep the pelvis level throughout the movement.

How should I progress this exercise?

Gradually increase the dumbbell load while maintaining the same controlled range, level pelvis, and smooth tempo.