Dumbbell Glute Bridge
Description
The dumbbell glute bridge is a hip extension exercise performed lying on the floor with a dumbbell held across the hips. It directly targets the glutes with no bench or rack required, making it one of the most accessible glute-building exercises for home training. It is an excellent regression from the hip thrust or an effective standalone exercise.
Muscle Group
Equipment Required
Dumbbell Glute Bridge Instructions
- Lie flat on your back with knees bent at roughly 90 degrees and feet flat on the floor, hip-width apart.
- Place a dumbbell across your hips, just below your hip bones. Hold it in place with both hands.
- Brace your core, tuck your chin slightly, and press your lower back gently into the floor.
- Drive through your heels and squeeze your glutes to lift your hips off the floor.
- Continue until your body forms a straight line from your knees to your shoulders. Your shins should be roughly vertical at the top.
- Squeeze your glutes hard at the top for one to two seconds. Do not hyperextend your lower back.
- Lower your hips under control back to the floor.
- Briefly touch the floor, then drive up again. Repeat for the desired number of reps.
Dumbbell Glute Bridge Form & Visual
Dumbbell Glute Bridge Benefits
- Direct glute isolation with no bench required
- Easy to do at home with one dumbbell
- Easier on the lower back than many other glute exercises
- Good regression from the hip thrust
- Builds glute activation and strength
- Easy to scale by using a heavier dumbbell
Dumbbell Glute Bridge Muscles Worked
- Gluteus maximus
- Hamstrings
- Adductor magnus
- Core (stabilizer)
Dumbbell Glute Bridge Variations & Alternatives
- Barbell Glute Bridge
- Dumbbell Hip Thrust (back on bench)
- Barbell Hip Thrust
- Dumbbell Kas Glute Bridge
- Resistance Band Glute Bridge
- Dumbbell Single-Leg Glute Bridge
- Bodyweight Glute Bridge
- Pause Dumbbell Glute Bridge (3-sec hold)
