Single Leg Glute Raise Holds & Single Arm Dumbbell
The single leg glute raise holds and single arm dumbbell exercise combines a single-leg glute bridge hold with an upper body dumbbell movement to train the glutes and shoulders simultaneously. It targets the glutes through the bridge and challenges core stability throughout.
How to do it
- Lie on your back with one knee bent and the other leg extended, holding a dumbbell in the opposite hand.
- Drive the hips upward by contracting the glute of the bent leg into a single-leg bridge.
- At the top, perform a dumbbell press or lateral raise with the arm holding the weight.
- Lower the dumbbell and then lower your hips back to the ground.
- Complete all repetitions on one side before switching.
Form cues
- Drive through the heel of your planted foot to lift your hips.
- Squeeze your glute firmly at the top of the bridge.
- Keep your core braced to prevent your hips from rotating.
- Press or raise the dumbbell smoothly while holding the bridge steady.
- Lower with control before switching sides.
Breathing: Exhale as you lift your hips and press the weight, then inhale as you lower back down with control.
Common mistakes
- Arching the lower back excessively instead of using the glutes, which can strain the spine.
- Letting the hips drop on one side due to weak core stability.
- Rushing the upper body movement while trying to balance the bridge hold.
Muscles worked
Primary: glutes. Secondary: hamstrings, shoulders, core.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps per side, rest 60 s
Lose weight
3 sets x 10-12 reps per side, rest 45 s
Build muscle
3-4 sets x 8-10 reps per side, rest 60-90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp lower back or hip pain, ease off and stop immediately.
- If you have wrist or shoulder stiffness, choose a lighter dumbbell or practice without weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back instead of my glutes?
Lower your hips slightly and focus on tucking your pelvis under and squeezing your glutes before driving upward.
How heavy should the dumbbell be?
Start with a light weight or practice without weight first to master the balance and bridge hold before adding resistance.
Can I do this exercise if I have knee discomfort?
If you feel discomfort in your knee, adjust your foot placement further away or closer to your body to find a more comfortable angle.