1-leg Hip-Bridge 1-arm DB Press
EquipmentDumbbell
TypeCompound
DifficultyBeginner
Primary:Chest, Front Delts
Secondary:Triceps, Glutes
Tertiary:Upper Back, Traps, Hamstrings
Stabilizer:Core, Rear Delts, Side Delts
📋 How to Perform
- Lie on your back with your knees bent and feet flat, holding a dumbbell at the side of your chest.
- Lift one foot and straighten that leg in line with the opposite thigh.
- Brace your core and press through the heel of your planted foot to lift your hips.
- As your hips rise, press the dumbbell up until your arm is straight over your shoulder.
- Keep your hips level, then lower your hips and the dumbbell together under control.
- Finish all reps on one side, then switch arm and leg.
⚠️ Common Mistakes to Avoid
- Letting the hip on the lifted-leg side drop, which twists the pelvis and offloads the working glute.
- Pushing through the toes instead of the heel, which shifts work from the glutes to the quads.
- Arching the lower back to get the hips higher, which hyperextends the spine instead of using the glutes.
