Dumbbell Glute Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Dumbbell Hip Bridge
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Glute Bridge
- Lie on your back on the floor with your knees bent and feet flat on the ground, hip-width apart.
- Place a dumbbell on your hips, holding it in place with your hands.
- Engaging your core and glutes, lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
- Pause briefly at the top, squeezing your glutes, then lower your hips back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back instead of engaging the glutes.
- Lifting too much weight without proper form.
- Not fully extending the hips at the top of the movement.
Modifications
- Perform the exercise with feet elevated on a bench for increased range.
- Use a lighter dumbbell to focus on form before adding weight.
Tips
- Maintain a neutral spine throughout the movement.
- Avoid pushing through your lower back; focus on your glutes.
- Squeeze your glutes at the top of the movement.
Dumbbell Glute Bridge Alternatives
Tags
glutes
strength
hips
dumbbell
beginner
hamstrings
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