Barbell Glute Bridge
Gluteus Maximus·Barbell·Intermediate·Compound
Dumbbell Glute Bridge
The Dumbbell Glute Bridge is a loaded floor-based hip extension exercise that targets the glutes. With your upper back on the floor instead of a bench, it is easier to set up than a hip thrust and lets you add load without getting into position on a bench.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Glute Bridge
- 01
Lie on your back on the floor with your knees bent and feet flat, about hip-width apart.
- 02
Place a dumbbell across your hips and hold it in place with both hands.
- 03
Brace your core and tuck your ribs down.
- 04
Drive through your heels to lift your hips until your body forms a straight line from knees to shoulders.
- 05
Squeeze your glutes hard at the top.
- 06
Lower your hips back to the floor with control.
Performance tips
Cues that matter
- Avoid arching your lower back at the top
- Keep the dumbbell centered on your hips so it does not roll
- Drive through your heels rather than your toes
Common questions
Frequently asked
What muscles does the Dumbbell Glute Bridge work?
The Dumbbell Glute Bridge primarily targets the Glutes. Supporting muscles include Gluteus Maximus, Hamstrings.
Is the Dumbbell Glute Bridge a compound or isolation exercise?
The Dumbbell Glute Bridge is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Glute Bridge?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Glute Bridge?
The Dumbbell Glute Bridge is rated as beginner difficulty. It is suitable for those new to resistance training.
