Dumbbell Glute Bridge Skull-Crusher
Build stronger glutes and triceps with the Dumbbell Glute Bridge Skull-Crusher. A challenging combo move for a full-body burn!
The Dumbbell Glute Bridge Skull-Crusher is a compound exercise that mainly works the triceps and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Glute Bridge Skull-Crusher Muscles Worked
Primary
Triceps (triceps brachii); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Dumbbell Glute Bridge Skull-Crusher Variations and Alternatives
How to do the Dumbbell Glute Bridge Skull-Crusher
Start by lying flat on your back on a mat or the floor with your knees bent and feet flat on the ground, hip-width apart. Hold a dumbbell in each hand directly above your shoulders with your arms fully extended.
Engage your core and push through your heels to lift your hips off the ground until your knees, hips, and shoulders form a straight line. This is the starting position for the exercise.
Holding the glute bridge, begin the skull crusher by bending at the elbows and slowly lowering the dumbbells towards your temples. Keep your upper arms stationary, and only move your forearms.
Once the dumbbells are close to your head, pause and reverse the motion by extending your arms back to the starting position. Ensure that your hips remain lifted and your glutes are engaged throughout the skull crusher movement.
Continue the exercise for the desired number of repetitions, keeping the glute bridge intact.
Once you've completed your set, carefully lower your hips back to the floor and return the dumbbells to a safe resting position.
Be sure to perform the exercise with controlled movements to maximize muscle engagement and minimize the risk of injury. Adjust the weight of the dumbbells so that you can perform the exercise with proper form throughout the set.
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Dumbbell Glute Bridge Skull-Crusher FAQs
What muscles does the Dumbbell Glute Bridge Skull-Crusher work?
The Dumbbell Glute Bridge Skull-Crusher mainly works the triceps and glutes & hips, with help from the core and hamstrings. The main muscles are the triceps brachii and gluteus maximus.
What equipment do you need for the Dumbbell Glute Bridge Skull-Crusher?
None. The Dumbbell Glute Bridge Skull-Crusher is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Glute Bridge Skull-Crusher 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 Skull-Crusher go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Glute Bridge Skull-Crusher variations and alternatives?
Similar exercises include the Dumbbell Chest Glute Bridge Press, Dumbbell Single-Arm Chest Glute Bridge Press, Dumbbell Single-Arm Chest Ipsilateral Glute Bridge Press and Dumbbell Froggy Hip Thrust.
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