Single Side Iso Glute Bridge with Dumbbell Press
Combines an isometric single-leg glute bridge with a dumbbell press for full-body demand.
Glutes & HipsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: glutes. Secondary: chest, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~20 kcal |
How to do it
- Lie on your back and lift into a single-leg glute bridge.
- Hold the bridge position while pressing a dumbbell (or pair) upward.
- Keep the hips level and core braced.
- Complete the presses, then lower.
- Switch sides and repeat.
Equipment
- Dumbbells
Coaching tips
Benefits
Combines an isometric single-leg glute bridge with a dumbbell press for full-body demand.
Common mistakes
Avoid letting the hips drop or rotating during the press.
Make it harder
Increase dumbbell weight or hold time.
Make it easier
Perform a bilateral bridge or lighter press.
Breathing
Exhale as you press, breathe steadily during the hold.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 8-12 each sideGeneral 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.