Dumbbell Glute Bridge
Equipment Needed
About This Exercise
A glute-building exercise performed lying on your back with a dumbbell on your hips, driving upward to target the glutes with added resistance.
How to Perform
- 1
Setup
Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place a dumbbell across your hips and hold it securely with both hands. Walk your feet in close to your glutes.
- 2
Brace Your Core
Engage your core and press your lower back gently into the floor. Focus on feeling the connection with your glutes before you begin the movement.
- 3
Drive Hips Up
Squeeze your glutes hard and drive your hips upward, pressing through your heels. Lift until your hips are fully extended and your body forms a straight line from shoulders to knees.
- 4
Lower with Control
Slowly lower your hips back to the floor with control, maintaining tension in your glutes throughout. Lightly tap the floor before driving up into the next rep.
Form Tips
- •Keep the dumbbell secure on your hips throughout the movement
- •Press through your heels, not your toes
- •Squeeze your glutes hard at the top of each rep
- •Keep your core braced and avoid arching your lower back
Common Mistakes to Avoid
- •Not squeezing the glutes enough at the top of the movement
- •Pushing through the toes instead of the heels
- •Arching the lower back instead of using the glutes to drive the hips up
- •Letting the dumbbell slide or shift during the movement
Primary Muscles
Secondary Muscles
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