Dumbbell Single-Leg Ka Glute Bridge

Sit on the floor with your upper back resting against a bench and place a dumbbell across your hips.

Lift one foot off the ground while keeping the working foot planted flat with your knee bent at a right angle.

Drive through your heel to lift your hips upward into a bridge position, focusing on a strong squeeze at the top.

Lower your hips back down in a controlled motion, stopping just before touching the floor to keep tension on the muscle.