Dumbbell Band Glute Bridge
Sculpt and strengthen your posterior chain with this double-resistance powerhouse. Use a band and dumbbell to maximize glute tension, improve hip stability, and build a powerful lower body.
The Dumbbell Band Glute Bridge mainly works the glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Band Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Dumbbell Band Glute Bridge
Setup
Place a resistance band around your legs, just above your knees.
Lie on your back on a yoga mat with your knees bent and feet flat on the floor, about hip-width apart.
Hold a dumbbell securely across your lower hips/pelvis with both hands to add resistance.
Movement
Drive through your heels: Engage your core and squeeze your glutes to lift your hips off the ground.
Maintain the band tension: Keep your knees pushed outward against the resistance of the band throughout the entire movement to maximize engagement of the gluteus medius.
Top position: In the fully extended position, pause briefly and squeeze your glutes at the top. Ensure your shoulders remain on the floor.
Lowering phase: Slowly lower your hips back toward the start position in a controlled manner without letting your glutes fully rest on the floor before the next repetition.
Dumbbell Band Glute Bridge FAQs
What muscles does the Dumbbell Band Glute Bridge work?
The Dumbbell Band Glute Bridge mainly works the glutes & hips, with help from the hamstrings and core. The main muscles are the gluteus maximus.
What equipment do you need for the Dumbbell Band Glute Bridge?
None. The Dumbbell Band Glute Bridge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Dumbbell Band Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
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