Exercise Guide

Dumbbell Glute Bridge

A floor glute bridge with a dumbbell across the hips. The simplest way to load a bridge without a barbell.

BeginnerStrengthPushCompound
Form
Dumbbell Glute Bridge - Start position
Start
Dumbbell Glute Bridge - Mid position
Mid
Dumbbell Glute Bridge - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Glutes

Equipment

Dumbbell

Difficulty

Beginner

Category

Strength

Force

Push

Mechanic

Compound

Secondary Muscles

HamstringsCore
How to Perform
  1. 1

    Lie on your back with your knees bent and feet flat, and rest a dumbbell across your hips.

  2. 2

    Hold the dumbbell steady with both hands.

  3. 3

    Drive through your heels to lift your hips until your body forms a line from knees to shoulders.

  4. 4

    Squeeze at the top, then lower until your hips touch the floor.

Tips
  • ★A folded towel under the dumbbell stops it digging into your hip bones.
  • ★Ribs down and chin tucked so the lift comes from the hips, not a back arch.
Explore by Muscle
GlutesHamstringsCore