Dumbbells Glute Bridge
Description
The dumbbells glute bridge is performed lying on the floor with dumbbells resting across the hips for added resistance. The bridge pattern loads the glutes through a strong hip extension while sparing the lower back. It is a great glute builder for home or for warming up before heavier hip thrusts.
Muscle Group
Equipment Required
Dumbbells Glute Bridge Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Place dumbbells across your hips just below the hip bones.
- Hold the dumbbells in place with both hands.
- Brace your core and tuck your pelvis slightly.
- Drive through your heels to lift your hips off the floor.
- Continue until your body forms a straight line from knees to shoulders.
- Squeeze the glutes hard at the top.
- Lower slowly to the floor.
Dumbbells Glute Bridge Form & Visual
Dumbbells Glute Bridge Benefits
- Builds glute strength and size
- Spares the lower back
- Useful as a warm-up or main move
- Easy to load progressively
- Improves hip extension power
- Great for home training
Dumbbells Glute Bridge Muscles Worked
- Gluteus maximus
- Hamstrings
- Core
Dumbbells Glute Bridge Variations & Alternatives
- Hip Thrust
- Single-Leg Glute Bridge
- Barbell Glute Bridge
- Cable Pull-Through
