Banded Glute Bridges
A lower-body activation exercise using a resistance band to increase tension on the glutes and hips during a lifted bridge position, improving glute strength, hip stability, and posterior-chain engagement.
INTERMEDIATE
Dumbbell Single Leg Glute Bridge
A unilateral glute exercise using a dumbbell for added resistance as one leg drives the hips upward, increasing glute activation, hip stability, and single-side posterior-chain strength.
Instructions
- Lay down face up on the floor with the dumbbell resting on your hip. Your feet should be hip width apart.
- Raise one leg to a 45 degree angle and drive up through your heels and upper back lifting your hips off the ground.
- Squeeze your glutes for a second or two at the top and lower back down to the neutral position.
Tips
- Make sure you do not swing your raised leg.
- Always remain in control of the weight.
- If you do not have a dumbbell, a kettlebell or weight plate can be used.
- Keep your core tight throughout the movement.
Alternative Exercises
Single Leg Glute Bridge
A unilateral glute and hamstring exercise lifting the hips with one leg extended, enhancing glute activation, hip stability, and single-side strength.
Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
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