Dumbbell Glute Bridge
Build a stronger, more sculpted backside! The Dumbbell Glute Bridge targets your glutes and hamstrings for a powerful lower body.
The Dumbbell Glute Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Hip Adductors
Dumbbell Glute Bridge Variations and Alternatives
How to do the Dumbbell Glute Bridge
Position yourself for the exercise: Start by lying on your back on a mat with your knees bent and feet flat on the ground. Ensure your feet are hip-width apart and positioned so that when you bridge up, your knees remain directly above your heels.
Prepare the weights: Hold a dumbbell with both hands and place it across your hips. Your palms should be facing down, supporting the dumbbell securely.
Engage your core and glutes: Get ready to lift by tightening your core and glutes.
Execute the bridge: Press through your heels, squeeze your glutes, and lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.
Hold and squeeze: Pause at the top for a moment, focusing on contracting your glutes and hamstrings.
Lower and maintain tension: Slowly lower your hips back down to the starting position without allowing your backside to touch the ground. This maintains tension in the target muscles.
Repeat: Repeat for the desired number of repetitions and sets.
Be mindful to perform the exercise with controlled movements, avoiding any jerky motions that could lead to injury. Also, ensure that the dumbbell weight is challenging yet manageable to maintain proper form throughout the exercise.
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Dumbbell Glute Bridge FAQs
What muscles does the Dumbbell Glute Bridge work?
The Dumbbell Glute Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and hip adductors (inner thighs). The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Dumbbell Glute Bridge?
None. The Dumbbell Glute Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Glute Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Glute Bridge variations and alternatives?
Similar exercises include the Barbell Glute Bridge, Barbell Ka Glute Bridge, Bottle-Weight Glute Bridge and Dumbbell Chest Glute Bridge Press.
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