Dumbbell Contralateral Glute Bridge Single Arm Chest Press

Instructions

1. Lie on your back with knees bent and feet flat, holding a dumbbell in one hand at chest level.
2. Extend the opposite (contralateral) leg straight out, then drive your hips up into a single-leg glute bridge.
3. While holding the bridge, press the dumbbell straight up to full arm extension.
4. Lower the dumbbell back to chest and lower your hips with control.
5. Complete all reps on one side, then switch both the pressing arm and the elevated leg.