Single Leg Glute Raise Holds with Dumbbell Chest Press
The single leg glute raise holds with dumbbell chest press combines a single-leg glute bridge hold with a chest press to simultaneously develop the glutes and pectorals. The elevated hip position requires core and glute endurance throughout each pressing repetition.
How to do it
- Lie on your back with one knee bent, the other leg extended, and a dumbbell in each hand.
- Drive the hips upward into a single-leg glute bridge and hold the position.
- With your hips elevated, press both dumbbells upward from your chest until arms are fully extended.
- Lower the dumbbells back to your chest and maintain the single-leg bridge throughout.
- Complete the desired number of presses before switching legs.
Form cues
- Drive your planted heel firmly into the floor.
- Keep your hips elevated and stable throughout every press.
- Keep your core gently braced as if expecting a gentle poke.
- Press the dumbbells straight up without letting your hips drop.
Breathing: Exhale as you press the dumbbells upward and lift your hips. Inhale as you lower the weights back to your chest while holding your bridge.
Common mistakes
- Dropping the hips while pressing the dumbbells because focus shifts entirely to the upper body.
- Arching the lower back excessively to lift higher, which strains the lumbar spine instead of targeting the glutes.
- Rushing the movement and losing balance on the single-leg hold.
Muscles worked
Primary: glutes. Secondary: pectorals, hamstrings, triceps, core.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 s
Lose weight
3 sets × 10–12 reps per leg, rest 60 s
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel lower back strain, ease off and lower your hips closer to the floor.
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 my hips keep dropping?
Lower the weight of the dumbbells or practice the single-leg bridge hold without any weights first to build endurance.
Which muscles should I feel working the most?
You should feel your glutes working hard to keep your hips lifted, along with your chest and triceps pressing the weights.
Can I do this exercise without weights?
Yes, you can perform single-leg glute bridge holds with body weight alone to master your stability before adding dumbbells.