Dumbbell Glute Bridge
Build strong, sculpted glutes and strengthen your hips with the dumbbell glute bridge. Learn proper form to maximize muscle activation and prevent injury.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Dumbbell Glute Bridge
Barbell Glute Bridge (hands on bar)
Hips · Barbell
Leg Over Knee Glute Bridge
Hips · Gluteus Maximus · Body weight
Barbell Glute Bridge Two Legs on Bench
Hips · Gluteus Maximus · Barbell
Dumbbell Single Leg Glute Bridge
Hips · Gluteus Maximus · Dumbbell
Description
A strength training exercise targeting the glutes and hips, performed with a dumbbell placed on the hips while lifting and lowering the hips from the ground.
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How to do Dumbbell Glute Bridge
- 01Setup
Sit on the floor with your upper back against a stable bench or elevated surface, knees bent, and feet flat on the floor hip-width apart.
- 02Setup
Place a dumbbell horizontally across your lower abdomen/pelvic crease, holding it securely with both hands to prevent it from rolling.
- 03
Drive through your heels, engaging your glutes and hamstrings to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- 04
Squeeze your glutes powerfully at the top of the movement, ensuring your core is braced and your lower back is not hyperextended.
- 05
Slowly and with control, lower your hips back down to the starting position, maintaining tension in your glutes throughout the descent.
Tips
- Initiate the movement by consciously squeezing your glutes, not by pushing with your lower back or relying solely on your hamstrings.
- Adjust your foot placement; feet closer to your glutes increases hamstring involvement, while feet further out emphasizes the glutes more directly.
- Control the lowering phase of the movement to maximize muscle engagement and promote greater strength gains through the eccentric contraction.
- Keep your chin slightly tucked and eyes fixed forward or slightly down to help maintain a neutral spine and prevent neck strain.
Common mistakes
- Avoid hyperextending your lower back at the top; instead, focus on reaching full hip extension by squeezing your glutes, not arching your spine.
- Do not use momentum to thrust your hips up; perform each repetition with a controlled, deliberate squeeze of the glutes from the bottom to the top.
- Incorrect foot placement can reduce glute activation; ensure your shins are roughly vertical at the top of the bridge to optimally target the glutes.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Glute Bridge work?
Dumbbell Glute Bridge primarily targets Gluteus Maximus. Secondary muscles include Hamstrings.
Is Dumbbell Glute Bridge good for beginners?
Dumbbell Glute Bridge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Glute Bridge?
You need Dumbbell to perform Dumbbell Glute Bridge. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Glute Bridge?
Initiate the movement by consciously squeezing your glutes, not by pushing with your lower back or relying solely on your hamstrings. Adjust your foot placement; feet closer to your glutes increases hamstring involvement, while feet further out emphasizes the glutes more directly. Control the lowering phase of the movement to maximize muscle engagement and promote greater strength gains through the eccentric contraction. Keep your chin slightly tucked and eyes fixed forward or slightly down to help maintain a neutral spine and prevent neck strain.
What are common mistakes when doing Dumbbell Glute Bridge?
Avoid hyperextending your lower back at the top; instead, focus on reaching full hip extension by squeezing your glutes, not arching your spine. Do not use momentum to thrust your hips up; perform each repetition with a controlled, deliberate squeeze of the glutes from the bottom to the top. Incorrect foot placement can reduce glute activation; ensure your shins are roughly vertical at the top of the bridge to optimally target the glutes.
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Barbell Glute Bridge
Hips · Gluteus Maximus · Barbell
Dumbbell Superman
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Dumbbell Single Leg Hip Thrust
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Dumbbell Single Leg Deadlift
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store