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.
How to Do Dumbbell Glute Bridge
- 1Setup
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.
- 2Setup
Place a dumbbell horizontally across your lower abdomen/pelvic crease, holding it securely with both hands to prevent it from rolling.
- 3
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.
- 4
Squeeze your glutes powerfully at the top of the movement, ensuring your core is braced and your lower back is not hyperextended.
- 5
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.
Variations
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