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Single Leg Single Arm Glute Bridge Chest Press

Combines a single-leg glute bridge hold with a single-arm chest press for a demanding full-body stability challenge

ChestAdvancedStrengthPush

At a glance

Muscles workedPrimary: Chest and glutes
Muscle groupChest
DifficultyAdvanced
TypeStrength · Push
Sets & reps5 sets × 8-10 each side
Estimated calories burned~50 kcal

How to do it

  1. Step 1: Lie on your back with one knee bent and foot flat, the other leg extended, holding a dumbbell in one hand at chest level
  2. Step 2: Drive through your planted heel to lift your hips into a bridge
  3. Step 3: While holding the bridge, press the dumbbell straight up
  4. Step 4: Lower the dumbbell back to chest level
  5. Step 5: Lower your hips back down and repeat, then switch sides

Equipment

Coaching tips

Benefits

Combines a single-leg glute bridge hold with a single-arm chest press for a demanding full-body stability challenge

Common mistakes

Letting the hips drop or rotate while pressing

Make it harder

Increase the dumbbell weight or extend the bridge hold time

Make it easier

Perform the bridge with both feet on the floor while pressing one arm

Breathing

Exhale pressing up and squeezing the glute, inhale lowering down

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.